Monday 4.25.11





SWOD: Box Jumps 10x3 @ 75% of 1rm from sitting position.

Metcon: 1 deadlift every 30 seconds for 15 min @ 75% of 1rm.

(5 burpee penalty for every missed rep)


For the strength WOD, make sure that in the sitting position, your hip is just below the top of your knee. Then rock back on the box, as you come forward, make sure you place your feet flat on the ground as you use the momentum to execrate your body into the box jump. Get after it!

13 comments:

  1. SWOD: Box jumps from sitting to 25 inches
    WOD: 135 lbs. Could have gone heavier....

    ReplyDelete
  2. First day back in 6 months a my whole 530 morning crew is gone.

    SWOD: Box Jumps from sitting to about 28 inches. I started with 32 inches but that was too tall.

    Metcon> 205 Lbs, perfect weight for that.

    ReplyDelete
  3. SWOD: BoxJump from seated to 39"
    METCON: 2000m row @ 8:02, shoulder is bothering me again

    ReplyDelete
  4. SWOD: SEATED BOX JUMP 42" PR BY 3 INCHES I THINK
    METCON: 315LB

    ReplyDelete
  5. SWOD: 24"
    Metcon: 125/145 (at rd 25)

    ReplyDelete
  6. SWOD:I'm not really sure on the height. I'm guessing 30"
    Metcon: 175#

    ReplyDelete
  7. Did today's CFFB WOD at CrossFit Waimea. Back Squats, presses, and modified version of "The Ensign". Back squats really hurt on a sun burn.

    ReplyDelete
  8. SWOD: 20" box! :) it is THAT big of a deal.
    Metcon: 175#

    ReplyDelete