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Archives: Jumping

Friday, April 17, 2020

AT Home WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Supine Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

 WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Ring Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 5

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Tuesday, November 27, 2019

3 rounds for time of:

10 Power Cleans – 185#/115#
15 Back Extensions
20 Lateral (two foot) Hops over a Dowel – 24”/20” (10 each way)
25 Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Friday, November 22, 2019

A.  Practice single leg hops for approximately 10 minutes.

B.  27, 21, 15, 9 rep rounds for time of:

Kettlebell Swings – 1.5/1.0 pood
Push-ups
Box Jumps – 24”/20”

Coach’s notes:

Post notes for jumps and time to complete triplet to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 30, 2019

Complete all sets in any order:

  1.  Row 500m, rest = row time, row 500m
  2.  Bar hang – accumulate 3:00 total and record number of sets
  3.  Two foot vertical jump – record best 
  4.  Dumbbell overhead walking hold – 50#/35#/hand for maximum time, one set
  5.  Double unders – maximum reps in one set

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Monday, October 21, 2019

A1.  Back Extension – 10-20 reps @ controlled tempo X 5 sets, rest approx. 90s

A2.  Strict Muscle-ups – 5 reps X 5 sets, rest approx. 90s

A3.  L-Sit Hold – Accumulate 10-30s X 5 sets, rest approx. 90s

A4.  Box Jumps – 15-20 reps (rebounding) X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Tuesday, October 1, 2019

WOD:

A1.  Side Shuffle – 10 reps X 5 sets, rest 90-120s

Notes:  Each rep = 20 ft.

A2.  Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s

A3.  Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s

Notes:  Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps. 

A4.  Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s

TT WOD – Opens Prep:

15.4 – Complete As Many Rounds As Possible in 8 minutes of:

3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Coach’s notes:

Post results for all sets of WOD and rounds and reps complete in TT WOD to comments.

WOD Leaderboard
Comments: 8

Wednesday, September 25, 2019

A.  Reverse “Jackie”

30 Pull-ups
50 Thrusters – 45# for all
1000m Row

B.  Practice your skipping and/or plyometric jumps with any time remaining.

Coach’s notes:

Post time to complete WOD and notes on skipping and jumping to comments.

WOD Leaderboard
Comments: 14

Friday, July 12, 2019

Complete 5 rounds for loads, height and time(s) of:

20 Vertical Jumps 
15 GHD Sit-ups 
5 Power Snatch 
1 Peg Board Accent
REST 2:30

Coach’s notes:

Post height jumped, weight of snatch and time to complete each round plus total workout time to comments.

WOD Leaderboard
Comments: 2

Saturday, March 30, 2019

TT WOD – Partner:

2 rounds for reps of:

1:00 AMRAP Wallballs (20#/14#), while your partner hangs on the bar.
1:00 Switch
1:00 AMRAP Deadlift (185#/115#), while partner holds a handstand.
1:00 Switch
1:00 AMRAP V-ups, while partner holds plank
1:00 Switch
1:00 AMRAP Double Unders, while partner holds wall squat
1:00 Switch
2:00 REST

WOD:

A.  Spend 15 minutes working on your single leg lateral jumping. A.  Work on control and speed.  For these components set up 4 squares and practice various patterns for 20-40s each set.  B.  Work on explosiveness and control.  For these components, jump from one leg as high as you can over an obstacle or as far as you can forward and laterally for reps of 4-10 each set.

B.  5 rounds for time of:

10 Side Shuffle – 20 ft.
10 Left Arm Dumbbell Ground to Overhead – 50#/35#
10 Right Arm Dumbbell Ground to Overhead
10 Burpees

Coach’s notes:

Post notes for A and time to complete B to comments.

WOD Leaderboard
Comments: 1