Back Squat 3-3-3
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Back Extensions
Box Jump, 20″ box (Reps)
In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Static work
Planks 10 reps
reps are for 50% of your max plank hold
rest from 45-90 sec between reps
New plyo-sweetness.
“How-to” coming soon.
“How-to” coming soon.
It was awesome to see the box today Joe, really stellar work. I look forward to getting to workout with you guys very soon.
Kevin, thanks for coming by it was great to have you!
It was also nice seeing everyone else here all at once even if it was a little crazy.
cfwu x2
Front Squats
45 x10, 65 x10, 75 x10, 95 x10
135 x3
155 x3 x4
Front Squats
95 x6 115 x4
135 x3
155 x3
165 x3
175 x3
185 x3
Great Open House! Too bad the weather wasn’t nicer. Great Food!
Sunday Workout
BS 95,100,100
Did Thrusters 20lb bar for wallball
Regular back extensions
Did Step ups on bench for box jumps
28,25,20
20,22,21
21,23,21
Total 201
BS practice: 35×8, 45×6, 65×4, 70×2
BS work: 75×3, 75×3, 75×3
3 rounds of:
Wall-ball, 4 pound ball, 8 ft target (Reps)
Back Extensions
Jumps on stacked bumper plates (didn’t record-maybe 9 inch?)(Reps)
wall: 18-14-17
ext: 15-15-15
jump:18-16-16?(forgot to record)
total: 145
finished workout with a foreign body under my contact lens after 1st rep
no static
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I want to make those plyo boxes you designed, waiting on your how to on the Crossfit Discussion board! Please hurry!!
I get most of it except how you figure out the top and bottom mitre cuts to make it sit flat on ground and top piece sit flat on sides.
My other question is on the cool interior screws with the countersink – very nice.