Wednesday, August 10th, 2011

Skill work – box jump techniques

WOD –  Complete as many rounds and reps as possible in 15 minutes of:
155/115 pound Deadlift, 9 reps
12 Push-ups (hand release at bottom)
15 Box jumps, 24″/20″ box

Cool down – 10 minutes in squat test (mobility)

*Remember all CrossFit workouts are scalable/modifiable to all fitness levels

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16 Responses to Wednesday, August 10th, 2011

  1. Brett says:

    subbed jumping squats for box jumps, aand had a bottle neck at globo gym…

    9 rds annd 9 dls

  2. Rob says:

    7 rds +3 DLs rxd
    10 min squat was a lot tougher then it looked!

  3. TIm W says:

    6 Rnds 5 DL’s Rxd

  4. TIm W says:

    6 Rnds 5 DLs Rxd

  5. Bri W says:

    7 rds + 2dls rxd.
    holy moly i have no flexability (which i already partly knew) so maybe 2 or 3 min did i sit in a squat. gonna practice that 🙂

  6. Bri W says:

    according to beyond the white board, you need to send me an invitation to be added to the crowntown team. 🙂 thanks!

  7. Michelle P. says:

    How is it that such torture can put someone in a better mood? Came in crabby, and left tired but happy. 🙂

    WOD: 6 rounds 6 DL Preggo style
    (rxd weight and push ups, but step ups instead of box jumps.)

    Zero breaks on the 10 min squat

  8. Yvette Mojarro says:

    6 rounds +3 DL Rxd
    I only sat that last(whole) min…peer pressure!!!
    Michelle was good to me and yielded for the box jumps cz she could tell i be trippin when I have to share a box…so thanx girl, you Ms. preggo would have done much more if I were not in your way;)

    • Michelle P. says:

      Id share a box with you anytime! (But next time, let’s get our own. Ha ha)

      I agree – there is something about staring into the eyes of a teammate that slows the pace a bit. But ya’ live, ya’ learn!

  9. shelly Vander Velde says:

    Michelle,u left happy because you got to see me :). 2nd day in a row posting. R u guys so impressed??
    6 rounds plus 12 push ups. Rxd
    Btw, zac is super excited abt the 5ft pull up bar.. way to accommodate all of your members!

    • Yvette Mojarro says:

      I am SO 🙂 HAPPY to be with you all again!! You can’t deny a bond and or ‘community’ was formed , we are blessed .
      Shelly I AM impressed and would love to stay in class w/u bcz u will push my lazy butt on all that cardio crap i am so bad at!!!!

    • Bri W says:

      Shelly…i love you friend! thx for keeping the humor going 🙂

  10. Sonia says:

    5 RNDS + 11 PushUps
    need to do the squat test more, had trouble getting OUT of the position! LOL

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