Friday, July 15, 2011

Posted by on Jul 14, 2011 in WOD | 12 comments

Important video to view: Taping your hands by CrossFit LA

15 Min – Warm Up

15 – 25: Mobilize Hips, Stretch Legs using MWOD (Link on right side of page)

25: Following

3 Rounds, total reps is score

  • 1 min Plyo Push Ups *
  • 1 min GHD SitUps/Abmat/Leg Raises
  • 1 min Pull Up/Ring Row *
  • 1 min One Leg Box Jumps. Alt legs. (20″/tire/stack of plates)
  • 1 min Rest

Post score and comments

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

*Ring rows are the option for those using assistance for pull ups. No bands today. Adjust body angle to determine difficulty. The closer your shoulders are to the ground the more difficulty there is.

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 CFSJ PAD

12 Comments

  1. Well that was fun

    184, but I did Ring rows in the place of pull ups

    Have a good weekend!!!

  2. WOD: 55-47-50

    Pullups were what killed my score, I need to work on stringing them together consistently. Box jumps were fun but scary!!!

    Have a great weekend erveryone!!!

  3. This was a really fun way to start the day, but I think I may have bruised my palm on the plate’s metal ring during the plyo push ups.

    WOD: 68-71-69 = 208 as Rx’d

  4. WOD – This was FUN!
    Round 1: 71 reps
    Round 2: 63 reps
    Round 3: 82 reps

    Box Jumps and I have a complicated relationship and then I need to do them one legged??

    I scaled to 3 plates for that and they got better as I wend.
    I did ring rows for the pullup and used a ab-mat.

  5. I had to leave early today so I decided to do the o’l 5-5-5-5-5 backsquat.

    270-290-300(x4)-290-290(x4)

    Looked like a fun one though!

  6. WOD was around 22? something.

    This was a bit of a different work out for sure. Who makes up one legged box jumps and plyo pushup’s anyway?? ;o)

  7. lol it’s got to be someone with a twisted sense of humor

  8. wod 307 total
    102 / 102 / 103

    only used 2 x 45 lb plates for the jumps and did ring rows instead of pull ups, hands are a little chewed up from the other night
    evening crew did a GREAT job!!

    • No 45s left so used a 35+25 stacked for PUs.
      Score 322ish. Was a nice little sprint.

  9. WOD: 283 total

    95 / 95 / 93

    disappointed I didn’t match the final round, but I blame that on Mike distracting me during my box jumps. Those were certainly different!

    The plyo push ups were just murder! My arms were exhausted at the end of the first round and by the last round they were shaking so badly and tingling a bit lol!

    Cindy is going to be so much fun tomorrow morning! 😛

  10. I saw stars at the end of this one :208..leg raises instead of GHD’s;Ring rows and one leg step ups while holding 25lb KB’s in each hand
    This is the first time that I felt woozy and had some issues…getting up and down is getting better but costs me lots of time damnit ..Could have done more ring rows…I like them 🙂

  11. Nice little workout – the ones with no weights involved always make you sore.

    Score – 87 – 88 – 73 = 248
    one plate for push ups
    GHD’s
    Ring Rows
    Box Jumps – 2 45lb plates

    It was probably a one legged Crossfitter that made them up and everyone else thought it was awesome – so they started to do them.