5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18″ box
10 Sumo-deadlift high-pull, 20-30 lbs
10 Thrusters, 20-30 lbs
Rest 1 minute
Compare to 01.03.13
BURPEE BOX JUMP DEMO
90 DAY CHALLENGE V: DAY 4
Vi-shake
no caffeine
Drop Your Excuses To The Floor
29:37
Did 2 minutes of jump rope for running because it is -2 outside.
20# box my HUBBY built for me! yay!
30# SumoHP & 30# thrusters
Here is the link if you have a crafty husband and want a box. It has two different lengths when you flip it: http://www.endofthreefitness.com/crossfit-equipment-how-build-plyometric-box/
Is it just me, or has this been Shoulders Week?
14:29. 20-30 sec rest btwn rds
No runs…short on time.
Shorter box jump
20lb for high pulls and thrusters.
20:10
Holy cow!
Typo – 27:10 🙂
12in box
20lb on thrusters and dead lifts
28:05 as RX'd
Treadmill (a foot of snow and cold temps and 4th snow day this week!!)
30 lb thrusters and SDHP
Thank you for the rest and these tough workouts!
25:38
200 jump jacks for the run
No box jumps
34:40
Jumped 18" but not onto a box
25lbs for sumo and thrusters
28:32 as rx'd
25# sumo
30# thrusters
Great workout. Didn't want to get out of bed and do this one, but glad I did.
39:20
Burpees-1&2 I stepped up onto chair and 3,4&5 just did burpees. I am so slow at burpees.
30# bar for the rest
25:51 Out of Breath! Felt so slow on the burpees!!
30# sumo & thrusters
29:57
Used a tall bucket and stepped up and down between burpees.
20lb sumo dl hp
20lb thrusters
UUGH! Missed the high pull part. Closest ever to puking, so maybe that would have put me over the edge 🙂
31:15
treadmill
took out the box after 1st round of burpees-need to work on my form.
30# sumo DL
25# thruster
19:48
Bike
10# sumo
10#thrusters
28:31
200 jump rope (cold & raining)
12" box
35#
Holy Moly!
29:55
And now I can't breathe lol 🙂
Wow!!
27:45
Gould instead of burpee
20# thruster
10# squat
19:14
20# thrusters
20#sumos
0.24+miles on station bike each round
Girl pushups on burpees & a 14 in. box
25:43
Sub 2 min jump rope for run
20# for sumo and thrusters
Anything with burpees and jump box are always going to be a killer. Grateful firc1 min rest!
18:25
bike
3 rounds high jump after burpees, 2 rounds step and down chair
20# for both thrusters and Sumo high lifts.
16:33
Ran on treadmill
18" box jump on burpees
35lbs on SDHP and thrusters
No rest between rounds.
22:00
Forgot to include rest 🙁
#30
20:37
200 jump rope for each 400 m.
30# sdhp/thrusters
26:47
wanted to die (and vomit) after 4 rounds, but took a breather and committed! And now I'm dead for the rest of the day!
3 rounds 20:23
Only ran 2 of the rounds
22.6 lbs on the bar, which is not heavy enough for SDHP
broke my chair on burpees so I did high knee jumps
24:15 30#. Then body pump
25:18
Reg burpees half way through
15 lb sumo
20 lb thrusters.
I apparently didn't start the timer, but sub'd stairs & jumping jacks for running (it's icy out again!) I did the rest as rx'd- hubby built me a box yesterday!!!
27:26
Subbed 2 min. jump rope/ 200 jumping jacks for run (alternated between rounds)
25# SDLHP & Thrusters
Wow!Thankful for the minute break.
Jen Roe…impressive! You ROCK!
28:25
bbj on bench
30lb sdhp
40lb thrusters
I did this after yesterday's WOD and those rests felt amazing!
28:16
run on treadmill
14" box for burpees
20# for sdhp & thrusters
Coughing and hacking this whole workout. Can't WAIT till this cold goes away!
15:05
– Regular burpees
– And I don't have a treadmill and I won't take my baby outside in this freezing cold weather so I hauled butt on my spin bike. I even have a leg cramp to prove it. Lol
32:32
Burpees to the floor
25# bar
Thrusters to below parallel
23:06 25 lb kb for sumo deadlift, 20 lbs for thrusters… hard but felt great!
28:11
Not sure on distance. Just ram for 3 mon each round
28:21
Regular burpees
30# DL
20# thrusters
Dripping!!!!!
No run… 11:15 for rest
31:03 Man, that was hard after yesterday's workout. For a nonrunner that was tough.
27:28
Only 1st round w/ box jumps, 2-5 regular burpees
20# SDHP's and thrusters
20:14
200 JR in place of run
20 lb bar
Did 18in box jumps first time since match 1 2013 when I blew my knee out! Yay!!!!
20:18. Ran 1 me as warm up. Did power cleNs in place of sumo.
31:29 20# db thrusters 20#kettle sumo dl. 18" burpee box jumps. I'm really paranoid w/ my box since ive fallen off 3-4 times in the past year, enough that ive chickened out & moved to the 10" some wods, but since i saw it was only 10 each round i convinced myself i could doit & now im glad!
29:28 jumps on stair, 20# on rest
Short on time
Sub 2 minute cardio blast for run (tons of snow and ice outside!!) jacks, rope, hi knees, etc
Burpees (chest to floor) with tuck jump (no box)
20#
15:30 for four rounds
Repeated at gym
Treadmill for .25 on runs
Burpee tuck jumps (first five with boy PU on each round)
30#
Did not count rest on last round
26:08 for five rounds
Miserable
28:00 (including last rest)
T-mill, 40# sdlhp & thrusters, rest as rx'd
27:50 (excludes rests)
burpee w 12" jump
sumo 30#
thruster 1st 3 rnds 30# last 20#
I really enjoyed burpee box jumps!
26:38 so glad the burpees were in sets of ten and not more! As rx'd
Love the wods that leave me with sweat drippingd own my face
Oops! Not as rx'd, isubbed jump rope for running
Around 25 min, my watch stopped. 30#, treadmill
Timed each round:
4:23
4:16
4:13
4:15
4:20
30# weight for all.
24:22
25 lb SDHP
20 lb thrusters
Pat – 27:15 #45
Maria – 27:30 #35