Warmup:
5 Rounds
10 Foot Partner Med Ball Tosses
20 Foot Bear Crawl
WOD:
Max Height Box Jump
1-1-1-1-1
Back Squat
5-5-5-5-5
Post WOD:
50 Partner Med Ball Situps
Post total load for each round to comments:
Coach’s Notes: With med ball partner situps, sit foot to foot. Hold the medicine ball to your chest, do a full situp and on the way up pass the ball to your partner. (50 each)
Todd – Love the new WOD post format with the warm up and cool down included.
Just did a whole bunch of bear crawls (front and backwards) at MBS today – looking forward to them in the morning.
Don’t forget your rope!
I hope you’ve been practicing ;0)
I’m so bummed I’ll be missing this one… of course I’ll be playing at Hershey Park with the boys so I’ll get over it. Bear crawls to each ride?
How many tosses? 8 like the vid? I’m guessing med ball is your choice, preferably #20-25?
If anyone knows hit me with a reply, thanks. Won’t be doing it till later in the day.
and box jumps for max height, can you run and jump or is it static, stand and jump?
you can run…
Lou needs as much help as he can get for the jumps. I’m betting Lou will jump a whooping 38″ with a 30′ running start and Ray assisting him with the jump. LOL.
10 tosses.
68 Pre-Hershey Park Burpees before the sunrise. It fits, doing burpees 1/2 asleep with hands ooozing from the previous night’s WOD.
Box jumps (static) – 36, 37, 38, 40, 42 (pr)
Backs squat – 135, 155, 185, 193.8, 205 (pr)
Good wod to end the week!
I think this is the last time we did squats for reps (30 April 2010):
http://hammerdowncrossfit.com/2010/04/29/friday-100430/
Box Jumps: 42″ (PR), caught on 44″, but was really close. Would have landed 43″
Squats: Bar, 135, 185, 205, 215. April 30th was 185*5, 205*3. I think this is the most weight I’ve had on my back since surgery – I’m happy!
And Rich beat me in the Battle of the Revolution Ropes. I had 3 after 45 seconds, then got in the groove and finished with 51 or 61. I think I told Rich 41, but that was wrong. I know I got 50 because I was thinking about How much that would improve my Annie time. Rematch in 2 weeks!
Nice job almost catching me at the end! I had 71 DU’s in 2 minutes (PR). Thanks for the back squat help today brother. Have a great weekend!
EPIC!
Box Jump – 34″
Back Squat – 155, 185, 205, 215, 225
Nice job on the squats!
Box Jump: 42″ .. not 43″ .. 42″
Back SQT: 155,165,175,186,205
1RM on 100708 for Back SQT was 205. Diggin’ the Box even when the Box (jump) don’t dig me.
Oh, that jump definitely dug you – at least your shin!
44″boxjump
135,155,165,185,205(x3) backsquats
that is a totally righteous boxjump height … good for you studkins.
40″ box (PR).. almost had 42″
BS 155, 135, 155, 165 (PR), 175×2 or 3.
Yet another weakness .. needs plenty of work .. form sucks
36″ Max Box Jump
135# Max Back Squat (@good form)
Thanks Todd and Jon for the form assistance!
Love this stuff! See you all Monday.
27″ Max Box Jump
BS 83,103,113,121.8 Fail 3 123 fail 2
Great time…….
37″ static box jump
155, 155, 175, 175
25″ and a major pain in ass, back shoulder and head from the fall
103, 113, 133, 144, 152.8 wish I had more time to go heavier
Yes, Melissa, I am trouble but you rocked it
That was a solid wipeout Cindy – time for a Thai Massage. Stamper had a nice shin-bleeder. Great effort by all!
Ouch. That totally would have been me.
Thai massage on Sunday…yeh
48″ static
185, 205, 225, 255, 275
38 inch static
135, 165, 185, 195, 205
Some footsie situps and 68 burpees with Sally.
goooooo skinny runner leg-man!
Haha, is that todd?
26″ box jump thanks to KC!
73, 83, 87.4, 91.8, 98.4 – hope to break 100 next time!
Great workout. Enjoyed working out with the ladies.
27″ box / did belly flop on 30″
113lb, 124lb, 133 lb, 144lb, 152.8 (thanks for the push, Cindy!)
supah woman! Woo woo!
38″ jump
95, 115, 135, 155, 166F
Good working out with you Shaun and thanks for the stretch Virginia
wod with todd…
27″ box jump
95, 106, 115, 135, 150.4
yes, footsie situps with the Chief w/25# slam ball
and 68 burpees to boot.
So strong Sally!!!
30″ box- half my height haha. back squat: 75, 105, 116, 125 (failed at 2.5), 121.4 (failed at 4)
10 mi run this morning- 5 mi tempo @6:10.
Nice box jump!
40″ box jump
95, 135, 155, 185, 205# back squats
27″ box jump
95, 135, 135, 135, 135 back squats.
21-15-9 overhead squats 42.5kg
42-30-18 pull ups
time 20mins 4secs
pull ups at a body weight of over 100kg sucks
36″ Box jump, 225 lb five rep max back swap.
Sorry, that should be back squat…
31″ Box Jump
95,135,155,165,185 x3 (f)
Lou Box jump 24,28,32,37 (PR),41 chickened out 1st time,wiped out 2nd (fail)
Back squat 95,115,135,155,185
Ray Box jump 24,28,32,37,41 (PR)
Back squat 95,115,135,155,185
Note to self: Now I know why wolfman had the box jumps stacked against the wall in his video
Go heavier on back squats next time.
Did you guys have more left in you on the squats? Down here in the gym we tend to treat these workouts as “do some warm-up sets, then do some lighter sets, then go heavier, and post the 5 heaviest sets.” There are some times we end up doing 10 sets on these 5 set days.
Yeah thats the problem doing this long distance. We thought you could only give your 5 best efforts. Now I know to do the warm ups then go heavy. Still a rookie, but working on it.
Box jump 18, 20, 24 (PR) then w/out proper equipment chickened out on make shift boxes
Back squat 30, 43, 60, 65, 83 (PR) bad knee/ ankle and all
48″ box jump
135,155,175,195,195# back squats.
30″ box jump 136#…cleared that mo fo! could go heavier…there’s always next time.
68 burps, rest day