For Time
50 Burpees
Then 5 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 Shoulder-to-Overheads (95/65 lb)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then, 800 meter Run
Competitions:
Box Jump
778 WODS were found
The Box Jump is a perfect movement for improving explosive strength and jumping capability. It actually does as it says.
WC 18.2
For Time (with a Partner)
1,000 meter Row (together)
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Abmat Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run (together)
Wod Type: For Time
Competitions:
12 Days of Christmas
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final found of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
Wod Type: For Time
Competitions:
Benjamin Reddy
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
The Batman
For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
All of the above with a Weight Vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts (80% max)
Competitions:
Calabasas 9
For Time
Buy-In: 24 second Silence
Then, perform:
41 Ring Rows
13 Hand Release Push-Ups
56 Air Squats
46 Sit-Ups
13 Box Jumps (24/20 in)
38 Burpees
50 Sit-Ups
45 Wall Ball Shots (20/14 lb)
13 Strict Pull-Ups
Cash-Out: 800 meter Run
Wod Type: For Time
Competitions:
Beast Mode 24
For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5 pood)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope Climbs (15 ft)
Wod Type: For Time
Competitions:
Victoria Martens
For Time (with a Partner)
Buy-In: 24 Thrusters (135/95 lb)
Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)
Buy-Out: 2,006 meter Row
Time Cap: 60 minutes
Wod Type: For TimeMemorial Wods
Competitions:
Stephen Belson
For Time
20 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105 lb)
Competitions:
Jack
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions: