CrossFit Toronto » box jump

Friday, July 16, 2010

john — Thu, 15 Jul 2010 23:00:06 +0000

Workout

Clean pulls 8×2 reps

Notes

Use 110% of clean 1RM.
Focus on explosiveness.
Rest 45 seconds between sets.

rest 5 minutes

Complete 5 rounds for time of:

30 Double-unders
20 Box jumps (20″)
10 Kettlebell swings (boys: 24kg; girls: 16kg)

Sunday, July 11, 2010

john — Sat, 10 Jul 2010 23:00:56 +0000

Workout

Complete 10 rounds for time of:

5 Chin-ups
10 GHD hip extensions
15 Box jumps (20″)

Wednesday, June 30, 2010

john — Tue, 29 Jun 2010 23:00:04 +0000

Workout

Push press 3-3-3-3-3 reps

rest 5 minutes

Complete 5 rounds for time of:

5 Muscle cleans (50% of bodyweight)
15 Box jumps (20″)

Wednesday, June 16, 2010

john — Tue, 15 Jun 2010 23:00:58 +0000

Workout

Bench press 3-3-3-3-3-3-3-3 reps

Notes

Use 60% of 1RM for all work sets.
Use count of 42X0.
Rest 45-60 seconds between sets.

rest 5 minutes

Complete 3 rounds for time of:

21 Box jumps (24″)
15 Kettlebell snatches/side (boys: 24kg; girls: 16kg)
9 Double-unders

Thursday, June 10, 2010

john — Wed, 09 Jun 2010 23:00:51 +0000

Workout

Christine

Complete 3 rounds for time of:

Row 500m
12 Deadlift (bodyweight)
21 Box jumps (24″)

Cindy Sexton of PALEOdISH fame recently interviewed Robb Wolf protégé, Mat Lalonde, when he was in town for a seminar this past weekend. Great questions and great answers. Check out the interview here.

Monday, June 7, 2010

john — Sun, 06 Jun 2010 23:00:13 +0000

Workout

Overhead squat 1-1-1-1-1 reps

rest 5 minutes

Complete as many rounds as possible in 10 minutes of:

5 Box jumps (24″)
10 Power cleans (50% of clean 1RM)
15 Double-unders

Thursday, June 3, 2010

john — Wed, 02 Jun 2010 23:53:21 +0000

Workout

Betty

Complete 5 rounds for time of:

12 Push press (boys: 135#; girls: 95#)
20 Box jumps (24″)

About a month ago, Nadia and Sean from Generation Go! stopped by CrossFit Toronto to check out our digs. We had a wonderful conversation and then they decided to take part in the introductory session workout to get a taste of what CrossFit workouts are actually about. Check out the experience they had with us, through their eyes: CrossFit Excursion

Sunday, May 2, 2010

john — Sat, 01 May 2010 23:00:07 +0000

Workout

Complete the following for time:

50 Box jumps (20″)
5 One-arm ring rows per side (begin with non-dominant hand)
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Sit-ups
50 Dumbbell hang power cleans (boys: 40#; girls: 30#)
Run 800m
50 GHD hip extensions

Friday, April 30, 2010

john — Thu, 29 Apr 2010 23:00:15 +0000

Workout

Hang snatch 3-3-3-3-3 reps

rest 5 minutes

Complete as many rounds as possible in 10 minutes of:

10 Box jumps (24″)
15 Push-ups

Wednesday, April 21, 2010

john — Tue, 20 Apr 2010 23:00:58 +0000

Workout

Press 3-3-3-3-3-3-3-3 reps

Notes

For all work sets use 45% of push press 1RM from last week or 60% of press 1RM, whichever is lighter.
Focus of drive up. Speed is key.
Rest 45-60 seconds between sets.

rest 5 minutes

Complete the following for time:

20-15-10-5 Box jumps (24″ box)
100-75-50-25 AbMat sit-ups

Notes

Alternate between each station for 4 rounds.