Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for box jumps

WOD #256 – 13 October 2010

W/U: DB snatch drills, group sprints, stretching, pull ups

WOD: Bench Press 3-3-3
65-75-85(2)-75

21-15-9
Barbell Lunges (95/65 – barbell can either be racked in the front or back position)
Box Jumps (24/20)

time = 5:52

Notes:  Apparently 85×2 is my sticking point on BP – same results as last BP.  For Metcon, 65# barbell racked on back and 17.5″ plate jumps.

WOD #250 – 4 October 2010

W/U: row 200m

WOD: Paleo Challenge Baseline

Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)

Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35

total = 160 RX

Notes: happy with these numbers considering busted knee/shin/ankle

WOD #243 – 22 September 2010

W/U: 10 min AMRAP (10 snatch DL, 10 snatch balance, 10 V sit)

WOD: Push Press 3-3-3
35×5, 55, 65, 75, 80(1)

10-9-8…3-2-1
Box Jumps – scaled to 17.5″
Burpees

time = 7:21

Notes: BJs scaled to 4×45#+2×15# = 17.5″

WOD #240 – 15 September 2010

W/U: group

WOD: Bench 5-5-5
65-85(2)-75-75

3 Rounds
20 Push-ups
40 Box Jumps (20) – scaled to 17.5″

time = 11:12

Notes: push ups were strict, but wormy; BJs scaled to 4×45#+2×15# = 17.5″

WOD #221 – 12 August 2010

W/U: 3x(10 pull, 10 push, 10 kb swing, 10  butterfly situps, 10 lat stretch)

WOD: Wendler deadlift deload 5-5-5
70×5, 90×5, 105×5

Power Clean 2-2-2-2-2-2-2 (60%-80% 1RM)
65-65-65-65-DNF

4 Rounds
10 Unbroken SDLP (115/75) – scaled to 55#
20 Unbroken Box Jumps (24/20) – scaled to 16.5″ plates

time = 6:58

WOD #195 – 2 July 2010

W/U: 5 min DUs, 3x(10 ring rows, 10 push ups, 10 KB swings)

WOD: 5 Rounds for time:
20 KB Swings Unbroken (1.5/1)
20 Box Jumps Unbroken (24/20) – scaled tp 4×45# plates
10 Ring Dips/Push-ups Unbroken – push ups scaled to plates, then off box

time = 17:12

Notes:  Horrible.

WOD #186 – 17 June 2010

W/U: group sprints, dynamic stretches

WOD: Deadlift 1-1-1-1-1-1-1 (90% 1RM) = 90% 185 = 165
5×105, 5×135, 165, 165, 165, 165, 165, 165, 165

3 Rounds
10 Power Cleans (135/95) – scaled to 75#
20 Box Jumps (24/20) – scaled to 4×45# plates
20 Push-ups

time = 12:54

Notes: still very frustrated with having to scale box jumps; I need an 18″ box because 4 plates are too short and 5 plates are too wobbly to jump; very glad that I did not succumb to outside influences to go to knees.