Friday: 100827

Posted: August 26, 2010 by Todd Katz in Uncategorized
Tags:

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)

Comments
  1. RichW says:

    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.

  2. Pebs says:

    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?

  3. Lou says:

    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.

  4. Pebs says:

    68 Pre-Hershey Park Burpees before the sunrise. It fits, doing burpees 1/2 asleep with hands ooozing from the previous night’s WOD.

  5. Eric says:

    Box jumps (static) – 36, 37, 38, 40, 42 (pr)

    Backs squat – 135, 155, 185, 193.8, 205 (pr)

    Good wod to end the week!

  6. Jon says:

    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!

  7. Gary says:

    Box Jump – 34″
    Back Squat – 155, 185, 205, 215, 225

  8. jrstamper says:

    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.

  9. Kevin says:

    44″boxjump
    135,155,165,185,205(x3) backsquats

  10. bobbyk says:

    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

  11. RichW says:

    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.

  12. clawson410 says:

    27″ Max Box Jump
    BS 83,103,113,121.8 Fail 3 123 fail 2

    Great time…….

  13. James says:

    37″ static box jump
    155, 155, 175, 175

  14. Cindy says:

    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

  15. Drew-ifornia says:

    48″ static
    185, 205, 225, 255, 275

  16. Skinny Runner Legs says:

    38 inch static

    135, 165, 185, 195, 205

    Some footsie situps and 68 burpees with Sally.

  17. jeanney says:

    26″ box jump thanks to KC!

    73, 83, 87.4, 91.8, 98.4 – hope to break 100 next time!

  18. melissakatz says:

    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!)

  19. scott says:

    38″ jump

    95, 115, 135, 155, 166F

    Good working out with you Shaun and thanks for the stretch Virginia

  20. salbec says:

    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.

  21. Sheeds (Tired Runner Legs) says:

    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.

  22. Rich T. says:

    40″ box jump
    95, 135, 155, 185, 205# back squats

  23. BW says:

    27″ box jump
    95, 135, 135, 135, 135 back squats.

  24. Davie says:

    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

  25. Mike says:

    36″ Box jump, 225 lb five rep max back swap.

  26. Dave says:

    31″ Box Jump
    95,135,155,165,185 x3 (f)

  27. Lou and Ray says:

    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.

    • Jon says:

      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.

      • Lou and Ray says:

        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.

  28. theresa says:

    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

  29. Paulo says:

    48″ box jump

    135,155,175,195,195# back squats.

  30. Virginia says:

    30″ box jump 136#…cleared that mo fo! could go heavier…there’s always next time. ;)

  31. Devin says:

    68 burps, rest day

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