Tag Archives: Burpee Box Jumps

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

Front Squats, Run, and Box Jumps

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Taken from Crossfit New England’s workout from Feb 24, 2018.

5 rounds of

  • 3 x Front Squat

Then for time

  • Run 400m
  • 21 x Front Squats @ 110lbs
  • 21 x Burpee Box Jump Over
  • Run 400m
  • 15 x Front Squats
  • 15 x Burpee Box Jump Over
  • Run 400m
  • 9 x Front Squats
  • 9 x Burpee Box Jump Over
  • Run 400m

Results:  Front squats 110-115-130-150-165.  From my driveway to the end of the road is 300m so only ran that far… finished in 17:07.  Nice workout.

Snatches and Burpee Box Jump Overs

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CF Invictus WOD from Feb 15, 2018.

Take 10 minutes and work on Overhead Squats

Every 2 minutes for 20 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Power Snatch
  • 1 x Power  Snatch

Then AMRAP in 8 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Burpee Box Jump Overs

Results:  Overhead Squats got up to 65lbs.  Snatch complex 75-80-95-95-100-100-105 AMRAP 4 rounds plus 1 rep

4 x 4 Minute AMRAPs

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Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.

Part A – AMRAP in 4 minutes of

8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups

Part B – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Burpee Box Jump-Overs
8 x Dips

Part C – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar

Results:  Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one.  If you do clean and press you may want to use heavier weight).

 

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)