Full Extension

Ricky Frausto Filed Under:

Full Extension. Not only in med ball cleans but pretty much in everything we do.

Reminder: Saturday's Classes will run at 8 & 9 am as opposed to 9 & 10 due to the wrestling tournament being held on campus. Remember that parking in Elmwood park is also a possibility.

WOD
5 Rounds for reps:
As many box jumps (18") as possible in 1 minute
Rest 20 seconds
As many med ball slams as possible in 1 minute
Rest 20 seconds

Tally up all the reps from each round to get your score. We haven't done mb slams in a while. Take a look at this demo (Ball Slams...[wmv][mov]) but have in mind that our med balls will bounce so the squat may not be as deep. The goal of box jumps is a fast cycle time so jump-offs from the top is ideal, but only if you are capable.

7 Responses to "Full Extension"

1. Addi Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200684480000#c6114564501560374931'> January 18, 2008 at 1:28 PM
2. At the risk of jinxing myself, this looks like a fun one.
3. Melissa B Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200701700000#c1476726803483344461'> January 18, 2008 at 6:15 PM
4. wish i was there instead of on call...do a couple extra for me :)
5. Anonymous Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200703260000#c6530607789502795063'> January 18, 2008 at 6:41 PM
6. This one was a lot of fun, and quick. Perfect for a Friday!!
   116 x jumps
   175 x slams
7. Anonymous Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200704160000#c323933668116134170'> January 18, 2008 at 6:56 PM
8. This was a good work out, showed me that I need to work on box jumps a lot more.
   
   115 x jumps
   207 x slams
9. A Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200706020000#c2208238139617876780'> January 18, 2008 at 7:27 PM
10. I enjoyed this one. "Ribs in" helped a lot. Finally figured out box jumps.
    
    Great job everyone. See you tomorrow....at.... 8:00...
    Good grief that's early for me! :-)
11. Anonymous Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1200751020000#c6971552553152183375'> January 19, 2008 at 7:57 AM
12. This was a great WOD. Great job to everyone!
    
    Jumps/Slams 121/201
13. Anonymous Says: http://crossfitomaha.blogspot.com/2008/01/full-extension.html?showComment=1201101660000#c7869979073351507478'> January 23, 2008 at 9:21 AM
14. 185 jumps
    225 slams