Wednesday Workout: Push Press and Pullups, KBS, and Box Jumps

Final Men's Workout - The Cinco 1

Final Men’s Workout – The Cinco 1


Push Press, 5-4-3-2-1, add weight per set and work up to a heavy single


Level 1

15-12-9 Reps for Time of:

  • Ring Row
  • Russian Kettlebell Swing (40/25)
  • Box Step Up/Down (20″/12″)

Level 2

21-15-9 Reps for Time of:

  • Pull-up
  • Kettlebell Swing (53/35)
  • Box Jump Step Down (24″/20″)

Notes: Use plates or 12” box to help with step down if necessary.


  • Register for the “31 Heroes” Workout, August 3 from 10-12pm.  See our Facebook event for more information.
  • “First Friday” pot-luck style BBQ will be held at the gym this Friday, August 2!  RSVP on Facebook and bring your friends!  The last event was a ton of fun and we hope everyone can make it out this time around.  Come hang out and eat some good food with friends before kicking off the “31 Heroes” workout.

20 Comments on “Wednesday Workout: Push Press and Pullups, KBS, and Box Jumps

  1. North Myrtle Beach Crossfit

    1 snatch high pull + 1 hang high full snatch + snatch balance (worked on form @ 65#)

    Back squat:

    WOD: Annie and then Cindy in remaining time (15 min cut off)
    6 rds + 1 squat

  2. Aboard the Diamond Princess in Skagway, Alaska. Dumbbell Push Press: 35×5, 40×3, 45×2, 40×5, 45×3, 50×1. Worked on explosive push ups: 3 ends, 5@2″, 3@6″, 2@8″. Ran out of stuff to pile up, so when I get back k I’ll shoot for 15″! The trainer aboard is a Ukrainian Cross-border! Ocean kayaking next!!

  3. PP: up to 175#
    WOD: 8:56, subbed 15/12/9 left leg only 20″ box jumps, everything else Rx

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