For Time
50 Thrusters (45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16 kg)
50 Thrusters (45/35 lb)
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.
Officer Nathan Martin
AMRAP in 20 minutes
6 Box Jumps (24/20 in)
4 Bar Muscle-Ups
74 Double-Unders
45 Wall Ball Shots (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
31 Heroes
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Wesley’s WOD
For Time (with a Partner)
Buy-In (share):
56 Box Jump-Overs
Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155 lb)
Cash-Out (together):
1108 meter Run
Wod Type: For TimeMemorial Wods
Competitions:
Eric
16 Rounds for Time
200 meter Run
11 Burpee Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
19 Pull-Ups
Wod Type: For TimeMemorial Wods
Competitions:
Probatio
For Max Reps in 30 minutes
0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-22:00
Max Power Cleans (155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14 lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups (single attempt)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Bar Down
For Time
15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)
Wod Type: For Time
Competitions:
Nasiriyah
For Time
1 mile Run
59 Wall Ball Shots (20/14 lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95 lb)
18 Pull-Ups
23 Box Jumps
1 Snatch (85% of max)
100 meter Fireman's Carry
Wod Type: For Time
Competitions:
M.I.R.
AMRAP (with a Partner) in 30 minutes
Station 1: "Michalski"
From 0:00-10:00, Partner A performs:
23 Wall Ball Shots (20/14 lb)
53 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2: "Irvine"
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (50/35 lb)
14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3: "Rittner"
From 20:01-30:00, perform:
12 Deadlifts (225/155 lb)
860 meter Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Assault Burnout
10 Rounds for Time
5 Kettlebell Thrusters (85/53 lb)
10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb)
5 Burpee Box Jumps (30/24 in)
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions: