Penalty Squat Jumps

Feb 17th, 2015

Category: CrossFit

Penalty Squat Jumps

Summer throwback - Soon enough, but feels like forever

Summer throwback – Soon enough, but feels like forever

We’re not even two months into 2015, and people are already smashing their goals and setting new PRs! We wanted to give a special shoutout to these people for their awesome PRs. It’s always inspiring to see hard work pay off. Don’t see your PR here? Post to comments, and be sure to let us know at the whiteboard whenever you set your next PR. Keep crushing it in 2015!


Power Snatch

Every Minute on the Minute for 12 Minutes
3 Deadlifts (275, 185)
5 Clapping Push-ups
7 Box Jump Overs

Penalty – 10 lateral squat jumps over barbell for each round missed. Must hit full depth!

Level 3 – (225,155)
Level 2 – (185/95), Box Jumps
Level 1 – 3,4,5 reps (135/65), HR Push-ups, Box Jumps
Adv – 315/205

Conditioning Class: WOD
Every 2 Minutes for 20 Minutes:
Row 25/20 Calories
*Scale calories as necessary

Conditioning Class: Core
Double Alternating Tabata
1. Hollow Rocks
2. L-Sit Hold


  1. lizowiz 02/18/2015 at 10:26 pm

    Snatch: 95×3
    WOD: No misses- regular push ups, 185#

  2. Ryan Gould 02/18/2015 at 7:31 pm

    Snatch: #105
    WOD: L2 (12 rds)

  3. Trevor Crean 02/18/2015 at 12:55 am

    Snatch: 115
    WOD: no rounds missed. L3

  4. Daniel R. Moreno 02/18/2015 at 12:15 am

    Been a while but I figure I’ll start posting on here. I see some familiar names which is awesome!

    Todays workout:
    Went to #155 on snatch – hand is all banged up and couldn’t grip the bar. Kept this light.
    WOD – Finished the EMOM as prescribed.

  5. Kurt Brumme 02/17/2015 at 2:08 pm

    Oly: 165×3
    WOD: 12 rounds Rx
    Fun to join the 5:30 crew, but MAN that is early…

  6. Brian M. Maser 02/17/2015 at 12:54 pm

    Snatch: 165×3
    WOD: 12 Rounds Rx

  7. Frawls 02/17/2015 at 12:34 pm

    No power snatch – shoulder mobility
    EMOM: No missed rounds. Rx

  8. JBo 02/17/2015 at 11:23 am

    Wow…congrats on all those PR’s in just a month and a half! Awesome work fellow CFS-ers! Also, not sure where my 260 back squat number came from. My latest back squat PR is 275, which I replicated last week. : )