Tag: Burpee Box Jump

4/14/18

I watched the 9AM Saturday class and then planned to do a workout at 10AM. We had a new person drop by the gym though so I ended up working out with the and taking them through a workout. We did the following:

30-20-10 of:

Row (Calories)
GHD Situps
Wall Ball 20#

Time: 10:30

I wasn’t necessarily hustling, but I wasn’t really taking it slow either. After Todd finished with Fundamentals, we hit the 9AM workout together since it was a partner WOD:

For time:

150 Hang dumbbell power snatch (55lbs/35lbs)
100 Burpee box jump (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

Time: 23:00 Rx

We moved fast! Split the dumbbell work into 10’s. The burpee box jumps were quick 5’s as were the power cleans and front squats. Ring dips were 12/13 unbroken.

3/28/18

Met Con

10 Rounds for time of:

5 Burpee box jumps (30″/24″)
10 Pull-ups

Jeremey: 10:54 Rx

I broke the sets of pull-ups into 5’s from the very start which may have been too conservative. I was able to maintain that through the entire workout and even switch to 6/4 at the end.

Accessory

  • 50 situps

Active Life Shoulder

Warm Up

  • Push Up Shoulder Tap: x 10Standing P
  • Pass Through with PVC: x 10

Workout

  • 1 Arm Overhead Carry: establish your max weight for 100M in 3 sets or less for each arm

I did 45# for the overhead carry. It took me 3 sets on my left and 2 sets on my right.

2/12/18

“18.Zero”
21-15-9 reps for time of:
Dumbbell Snatch (50lbs/35lbs)
Burpees, jumping over the dumbbell

Jeremey: 4:16 Rx

**7 minute cap on this workout.
Met Con #2

Keep the clock running from part 1, when the clock hits 12 minutes do:

3 Rounds for time:
10 Deadlift (315lbs/205lbs)
10 Burpee Box Jump (24/20″)

Jeremey: 6:52 Rx (Phew – didn’t think I was going to make it 😀 )

6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

3/8/16

Warm-up

With at 20 min running clock, work your way through these 6 Stations. Warm up and mobilize. Practice speed while perfecting technique

8 Goblet Squats
8 Kettlebell Swings
8 Max Effort Vertical Jumps
Pushup Pyramid
8 Supine Ring Rows
10 Hollow/Superman Rolls (5 L, 5 R)
Foam Roll IT Band

WOD
10 minute AMRAP

Burpee Box Jump Overs (24″)
*5 Wall Balls Every minute on the minute (20#)

Jeremey—65 total burpees