4 Rounds for Time
800 meter Run
6 Handstand Push-Ups
5 Squat Clean-and-Jerks (155/115 lb)
3 Muscle-Ups
5 Burpee Box Jump-Overs (24/20 in)
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.
Stopwatch
Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Stevie
For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
Wod Type: For Time
Competitions:
2020 Epidemic
For Time
20 Chest-to-Bar Pull-Ups
20 Box Jumps (30/24 in)
20 Dumbbell Split Snatches (55/35 lb)
20 Burpees
20 Dumbbell Thrusters (2x55/35 lb)
20 calorie Assualt Bike
Time Cap: 12 minutes
Wod Type: For Time
Competitions:
Semper Fi
AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/14 lb) for the first 10 minutes only
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Thanksgiving Sampler Platter
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees
Wod Type: For Time
Competitions:
Last Ascent
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
Wod Type: Benchmark WodsFor Time
Movements: Back SquatBox Jump
Competitions:
12/31
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Wod Type: For Time
Competitions:
Michael Cammarata
Every Minute On the Minute (EMOM) in 10 minutes
2 Squat Cleans (185/135 lb)
2 Box Jumps (30/24 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Rahoi
AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions: