Posts tagged box jump
Workout of the Day - August 31, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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Workout of the Day - June 22, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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Workout of the Day - December 29, 2018

Fight Gone Bad

3 Rounds

  • Wall Balls (20#/14#)

  • Sumo Deadlift High Pull (75#)

  • Box Jump (20”)

  • Push Press (75#)

  • Row (Cals)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day - December 24, 2018

12 Days of Christmas WOD

1 - Deadlift (Rx: 225/155)

2- Burpees

3- Pullups

4- Push ups

5- Toes-to-bar (L2: Knee Raises)

6- Shoulder to Overhead (Rx: 95/65)

7- Box Jumps (Rx: 24”/20”)

8- Lunges

9- Sit Ups

10- Ring Rows

11- Kettlebell Swings (Rx: 53/35)

12- Front Squats (Rx: 135/95)

* Complete 1- Deadlift, then 2 Burpees, 1 Deadlift the 3 Pull Ups, 2 Burpees, 1 Deadlift…etc)

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Workout of the Day - July 28, 2018

"Moszer"

9 rounds for time:

  • 200 Meter run
  • 6 Air Squats
  • 6 Pull Ups
  • 6 Box Jumps 24/20
  • 6 Burpees
  • 6 Sit Ups
  • 6 Lunges
  • 6 Kettlebell Swings 53/35, 35/20

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Workout of the Day - Saturday June 23, 2018

Clean Complex E2MOM 10 (5 Rounds)

  • 1 Power Clean
  • 1 Hang squat clean
  • 1 Thruster                   

"Three Wise Men" 

AMRAP 4 Min

  • 5 Hang Squat Snatch Rx 135/95 L2 95/65
  • 10 Bar Facing Burpees

Rest 2 Min

AMRAP 4 Min

  • 10 Power Cleans
  • 20 pull ups

Rest 2 min

AMRAP 4

  • 15 Box Jumps
  • 30 Wall balls  

Three Brothers Jeremy, Beau and Ben joined the armed forces as a SEAL, Green Beret and Marine. They spent a Collective 1600 days deployed to combat zones. Both Jeremy and Ben Were KIA in Afghanistan.