Tag Archives: Box Jumps

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Handstand Hold and V-Ups, then Bench Press and “Christine”

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Every minute on the minute for 6 minutes (3 rounds)

  • Station 1 – 60 second Handstand Hold
  • Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

  • 5 x Bench Press

Then “Chirstine”, 3 rounds for time of

  • Row 500m
  • 12 x Bodyweight Deadlift
  • 21 x Box Jumps

Results:  Bench Press 165-185-190lbs.  Could only manage 4 reps at 190).  Christine 14:43 (4:06/5:07/5:30).

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

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For max Reps and Calories

  • Max Effort Strict Pullups
  • Rest 1 minute
  • 8 x Row 30 seconds/Rest 30 seconds
  • Rest 1 minute
  • Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

  • 4 x Front Squat
  • 8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

  • 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  • 9 x Handstand Pushup (Rx is with a 4″ deficit)

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

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3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.

Power Snatches, Box Jumps, OHS and Burpees

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Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05