WODs for Tuesday, 8/23/11


WODs for Tuesday, 8/23/11

Box Jump = jumping from the ground to an elevated platform or box.

Height of the box is based on each individual’s fitness level.

You can start with as little as a 10lb plate (1 inch wide) on the ground and then keep pushing to a higher and higher box.  There are several different ways of obtaining the goal of a full hip extension at the highest point of the box or movement –  step up and step down, step up and jump down, jump up and step down, jump up and jump down, burst mode (jump up and on and up and off the box), or bounding (jump up, pause at full extension, jump down and jump right back up on the box – resting at the top of the box and not on the ground).

CF Class WOD:


20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats



20 Minute AMRAP:

5 Handstand Push-Ups

10 One legged squats, alternating

15 Pull-Ups

KB Class WOD:


8 Rounds of 20 seconds work, 10 seconds rest for each of

KB American Swing Burpee Box Jump KB Push Press

Complete 8 rounds of swings before moving on to burpee, etc…