Friday 110520

Ricky Frausto Filed Under:

WOD
On the Minute
Complete the required amount of 24 inch box jump reps within a minute starting on the minute for 10 minutes.

Your choices are:
9 reps / 12 reps / 15 reps / 18 reps / or 21 reps

Your only stipulation is that consecutive box jumps are only allowed for the first 7 reps with the remaining reps being jump up, step down only (a rep will not count if you jump off after rep 7). If you crossover into the next minute, finish the set you're on but rest the remaining time. You now, will only be able to complete 9 rounds.

Can you complete all 10 rounds? How many reps will you end up with?

Followed by,

3 rounds of:
Elbow Bridge, 60 seconds
Rest 60 seconds.

Post results to comments/Logwod.


Old school CrossFit demo vids.

7 Responses to "Friday 110520"

1. BC Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305895009477#c8164036396504404794'> May 20, 2011 at 7:36 AM
2. 10 rounds @ the 15 rep scheme, had at least :30 rest each round so definitely should've done the 18 reps. Got all 3 elbow bridges unbroken.
3. Hilg Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305900833345#c5992138731885020516'> May 20, 2011 at 9:13 AM
4. That was fun.....loved the "planking" at the end of the workout.....let's do that more!
   
   10 rounds at 15 plus the 3 rounds of bridge. Felt right but I had 10 seconds left at the end. The extra 3 reps over the duration likely would have pushed me over metabolically, me thinks!
   
   Off to Disney next week so see ya after Memorial Day!
5. Jess Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305901782775#c1714875899024565640'> May 20, 2011 at 9:29 AM
6. 10 rounds @ 12 reps using a 20 inch box and all 3 rounds for the bridges.
   
   Great job 6am.
7. JonD Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305905346304#c3465589479830189935'> May 20, 2011 at 10:29 AM
8. Worked on Regional movements today.
   
   Squat clean thruster worked up to 228#, felt good got 15-20 more "I hope"!
   
   First part of last workout.
   20 Cal row
   30 Burpees
   30 GTO DB 45#
   4:34
   
   Lunges are what I will have to really push myself.
9. Shelley Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305909639939#c6720893868424372999'> May 20, 2011 at 11:40 AM
10. Worked on Regional WOD #2
    
    Squat clean thruster: Did ladder starting at 104# and finished at151#; I cleaned 156#, but I pressed it overhead instead of thrustering overhead. I think I can do more.
11. ZachR Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305930898438#c5239884095995740101'> May 20, 2011 at 5:34 PM
12. 150 Box Jumps rx'd
    
    First 5 rounds at 15 reps
    Next 3 rounds at 18 reps
    Last 2 rounds at 21 reps
    
    Stepped down on all reps.
    
    All those box jumps made the planks tougher than I expected.
13. Pastor Justin Says: http://crossfitomaha.blogspot.com/2011/05/friday-110520.html?showComment=1305932761855#c804419195302906163'> May 20, 2011 at 6:06 PM
14. 10 rds at 21
    
    plus all three planks.