box jump Archives - Crossfit Equality

3.8.17 Wednesday

Danny working through the “back squat wave” during yesterday’s WOD!

STRENGTH/SKILL:
Strict Chin-Ups: 5 x 5
Options:
– Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.
– Rest 90s – 2:00

METCON:
AMRAP 20:00:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups per round)

AFTER PARTY:
DB California Presses: 3 x 15. Rest 30s.
____________________________________________________________________________________________________
5:30PM BootCamp Class

METCON:
In 6:00 Window:
Run 400M
Remaining Time:
Max DB Thrusters (25, 15)
Rest 3:00 + Repeat
– Score = Score #2

AFTER PARTY:
Abs w/Plate Switch
4 x 10

QOD: In the rodeo event “calf roping,” riders have a rope woven within their belts. What is it called?

3.3.17 Friday

Alexandra looking relaxed while working on her clean and jerk technique!

STRENGTH/SKILL:
EMOM 16:00:
ODD Minutes: 3 Sumo Deadlifts for Speed @60%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps

METCON:
“Down Range”
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
– 20:00 Cap

Beginner Metcon Option:
2 Rounds of:
25 Goblet Squats (at a challenging weight)
15 Burpees
50 Single Unders
Rest 5:00

AFTER PARTY:
100 Banded Leg Curls each leg

QOD: Koi fish have whisker like feelers which are called what?

12.08.16 Thursday

STRENGTH/SKILL:
EMOM 10:00:
ODD Mins: 3 Position Squat Snatch 1 + 1 + 1
EVEN Mins: 10-20s Hollow Hold
*Snatch: High Hang + Hang + Below Knee

METCON:
Buy in:
200 meter Farmer Carry (Two KB: 70, 53)
Then,
4 Rounds of:
12 Box Jumps (24, 20)
12 Straight Leg Sit-ups
12 OHS (95, 65)
Then Cash Out,
200 meter Farmer Carry (70, 53)

AFTER PARTY:
Foam Roll/Static Stretch 5:00
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Balls to the Wall” BootCamp
For total reps:
In 5:00
600M Run
Remaining time AMRAP: Wallballs (20,14)
Rest 3:00
In 4:00
400M Run
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00
In 3:00
200M Run
Remaining time AMRAP: Wallballs (20,14)
*Scale as needed
*Score = total wallballs

AFTER PARTY:
Knee to Elbow (or leg raises)
3 x 12
Mobility

QOD: Would you rather eat your cereal with eggnog instead of milk or eat a candy cane sandwich?

12.03.16 Saturday

Greg showing us the importance of stretching and mobility!

METCON:
EMOM 30:00:
Minute 1: 30s Power Snatches (75, 55)
Minute 2: 30s of Ball Slams (30, 20)
Minute 3: (1)100 meter Sprint
Minute 4: 30s of Box Jumps w. step down (24, 20)
Minute 5: (1)100 meter Sprint
Minute 6: Rest
Rx+:(95, 65) (6/3 Ring Muscle-ups in place of ball slams) (30s Assault Bike @388/288 for 1st 100m run)
**Score is total reps not including the runs**

AFTER PARTY:
5:00 of Static Stretching if time permits.

QOD: Would you rather win the lottery or live twice as long?

11.23.16 Wednesday

Jessica D is either excited to front squat or that it's a short holiday week! — Jessica D is either excited to front squat or that it’s a short holiday week!

STRENGTH:
Shoulder Press (3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%)
Rest 90s-2:00

METCON:
2 Rounds, Each for a Separate Time of:
500m row or Run 400m
30 Wallballs (20, 14)
20 Burpees
10 C2B
10 Box Jumps step down (30, 24)
Rest 5:00
*Scale down volume as needed/Pull-ups to ring rows/Box jumps to step-ups
*Score is best time out of both rounds

AFTER PARTY:
BB Bent-over Rows: 3 x 10-12. Rest 60s.
_______________________________________________________________________________
5:30 PM BootCamp Class

METCON:
For Time with a Partner:
Run 1 Mile
150 Single Unders (Rx+ DU)
75 Heavy RKBS (44, 35#)
*20:00 Time Cap
*Split 1 mile run, SU, and RKBS as needed.

AFTER PARTY:
Lax Ball on Calves x 60s ea
5:00 Static Stretching

QOD: Turkey pardoning has become a holiday tradition as presidents spare certain turkeys from becoming a main course. What did President George W. Bush do with two turkeys pardoned in 2007?

11.12.16 Saturday

Jason and Patrick are working on a shoulder press PR today! — Jason and Patrick are working on a shoulder press PR!

METCON:
For time with a Partner:
2 Rope Climbs
40 Push-ups
40 Overhead Squats (95, 65)
40 Box Jumps w. step down (24, 20)
2 Rope Climbs
40 Front Rack Reverse Lunges (95, 65)
1 Mile Run
2 Rope Climbs
40 Push-ups
40 OHS
40 Box Jumps
2 Rope Climbs
*Sub 10 ring rows or 3 rope pulls from floor per rope climb
*One person works/one person
rests
*40:00 Time Cap

QOD: You will always find me in the past. I can be created in the present, But the future can never taint me. What am I?

07.25.13 Thursday

Main – CrossFit

View Public Whiteboard

Clean and Jerk (3-3-3-3-3)

07.25.13 Thursday (Time)

12 – 9 – 6
SDHP (115/65#)
Push Press (115/65#)
Box Jump (24/ 20″)

After Party

Tire Flips 10x