Tuesday, 26 October 2010

Broad Box Jumps (20″)*
2 reps


Power Snatch

Post distance and/or max load to comments

*-start at normal distance from box, do 2 proper box jumps; and then step back, repeat jumps. Continue doing this until you reach a distance from box that you can not jump forward to. Rest as needed between distances, not between the 2 jumps at each distance.


Choose a sport:
Run, Row, Bike, Swim

Do 20:10 x Distance until completion. 20 sec on, 10 sec off. Complete stop/rest during rest period.

Run: 2 miles
Row: 3K
Bike: 5 miles
Swim: 800m

Post sport and time to comments


  1. Melanie said…

    Today was fun! Great job everyone! 🙂

    Power snatch: I did the first three rounds at 32 lbs. and the last 2 rounds at 37 lbs.

    Broad box jumps: 33 1/4" on 17" box

  2. Shades of injury and bandaids flew by me in startling detail. Today was a skill day – worked on jumprope, OHS and did CFE row WOD. Great to see Angela and Debbie today!

  3. Ran 13 miles!!! um it's not fun to think that's only HALF of what we are gonna be running in white rock! O well I did it yay me!! :o) I yeah the time was 2:39 that included two anxiety pee stops ;p sometimes laughter is the best medicine,sometimes CF Is the best medicine ;)…………….sometimes a beer is too tho 🙂

  4. Yay, Erin…Congrats!

    Tuesdays are fun CF days!
    40 1/2" Broad Jump, 20"
    Power Snatch: 45-55-65-65-55

  5. Way to go Erin! Great job!
    64.5" broad box jump
    65-85-95-105-95 power snatch

  6. MP Jimmy says

    75" on Box Jumps

    I did not do Pwr Snatches. I tried to warm them up, but the rip on hand did not feel good for heavy weight. 🙁 Next time.

  7. ran 2 miles

  8. 55" broad box jump on 20" box.

  9. 34 inches on 17" box
    about 2 feet more than I thought I could do.

  10. I did CFE but only rowed 2000m Made sure I didn't over do it bc of yesterdays pass out events haha

  11. Nice to be back in the morning! I sure did tire out easily this morning…too much time off but I do finally feel rested after the marathon and a hellish 2 weeks of classes.
    Way to go, Erin! The first 13 is the fun part! The guys were blowing up those box jumps this morning, great job Coby and John!
    Finally, I did the power snatches.
    Great way to work on form though. All those multifaceted moves are challenging…butt down, chest up, arms straight, roll up, no flicking, weight in the heels, hips through…too much to think about in only a few seconds.

  12. Well done, Erin. 58 inches on box jumping and 105 on power snatch…Need work on my form on the snatch.

  13. Stacy says…..
    CFE rowing: 3k in 33 intervals = 11 minutes

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