For time:
30 box jump-overs
150 air squats
1,600-meter run
♀ 24-inch box
♂ 30-inch box
Post time to the comments.
Stimulus and Strategy:
Today's workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.
Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
30 box step-overs
50 air squats
800-meter run
♀ 12-inch box
♂ 20-inch box
Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over
Find a gym near you:
View the CrossFit map
Comments on 260202
253 Comments
Mixmatched beginner box and air squats with 1200 run
14:40
16:29
Box step overs
Squats
Row
14:18
16:49 RX
13:45
260216
M/41/5'9"/195
100 Heavy rope skips, 1 x CFWU
For time:
30 box jump-overs, 24"
120 air squats
150 row pulls
20:45
Tabata1, Heavy rope skips
330 reps
Hip Mobility
2000m on the treadmill.
M/40/6’/177#
14:53 Rx
(1:52/6:33/14:53)
Deo gratias
M/45/67kg
rx 16:09
Intermediate option
30 BJO
120 Air Squat
1200m Run (6:49m)
30” Box Jumps
150 Air Squats
1 Mile Run
24” box jump overs
150 air squats
1,600m run
For time:
30 box step-overs
50 air squats
1200-meter row
♂ 20-inch box
8:28
30 box jump-overs (20inch with 2 black mats)
150 air squats
3,200-m bike (pace: 70r/pm ; time 7:18min)
Swapped out the mile run (-24 windchill, sorry David Goggins) with a 4000 meter Bike Erg.
24 box
22:25
Rx — 19:07
M/34/5’9”/175#
Went too hard on the air squats, blew up my lower back, and had to jog/walk the first half of the 1600m run 😩
Sub 2k row for run
Rx 14:00
17:20
Had to box step over due to limitations the gym. Covered 1600m in 9.25 mins at an Incline 1
Amazing workout
RX 18:13
RX: 13:15
13:11, 24in box
Wildfire CrossFit
M/136/130lbs
scale:
box step overs (24")
time: 16:09
Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run- run 2 min walk 4
♀ 20-inch box
16:45.35
14:52 rx
16:15
Total time of 16:42.67
My fitbit stopped recording my time. Got it all done though. Great workout. Run felt good, like I had good power and good speed. Felt like a little kid running to play with my friends.
M/45/6'2"/215
Did the intermediate option in 12:08.
Was concerned about the volume on already sore legs but felt OK. Probably should have RX'd but better safe than sorry.
30 Box step up jump down
150 air squats
2000 meter row
20in box
800 Meter Run(calf started to cramp-moved to rower)
1000 meter row
12:57 Rx. Today was the first day when running outside was possible after the freeze over last week. A bit dicey, but not too bad. BJO 1:31, Squats 4:09, Run 7:16. I kind of spaced out a little in the last ~30 squats and the first quarter mile was a bit "quad dominant." So there's room for shaving 10-15 seconds off. Beyond that it's sheer Derek-madness :)
13:05
Make/46 YO/5’10/210#
Rd’d subbed run for 2000 meter row
Time: 15:20
17:30
2000m row
M/36/6'3"/195
14:48rx
For time: 22:23
30 box jump-overs
120 air squats
1,200-meter run
♀ 20-inch box
long time no training and a lot of bad habits
17:40 min.
30 jump over 30 inch box (last 5step over)
80 air squats
800m of 10 meters shuttle runs due to lack of space
M 53 79kg 175 cm
For time: 16:15min.
30 box jump-overs
150 air squats
1,600-meter run (treadmill incline 1.5%)
Scalled 24-inch box
24” box
Ran on curve runner
15:22
150
1600m run
18.03
30 box jump-overs
150 air squats
1,600-meter run
♂ 30-inch box
14:17
30 box jump-overs
150 air squats
1,600-meter run
♂ 65-cm box
14:09
30 bj 30"
150 squats
2000 row
14:28
30 box jump overs @ 24"
150 slant board squats
1600m row
13:04
30 BJO 2:55
150 AS 7:19
1,6 km run 9:42
TT -> 19:56
15´07" Rx
Bench press 5 x 10 @ 110#
30 box jumps x 16” box
150 air squats
30 box jump overs at 24”
120 squats
2000m row
M/50/200lbs
Intermediate
13:52
13:07rx
Intermediate:
30 Box Step Overs @ 24”
120 Air Squats
Sub running with 80 cal Assault Bike
M52/5'11/220#
FT
30 box step overs: 20"
50 air squats
1000m row
9:05
9:52:52
56 yo M/ 5'9"/ 148 lbs
Run 5K
25:34 (on treadmill)
then
16:15
scaled box jump overs to 24 inch box
rowed the 1600 meters
150 air squats
1600m row
20min
20:36. I'm not a runner
Rx 11:17
*1:12 for 30 Box Jump Overs
*3:16 for 150 Air Squats
*6:49 for 1600m Run
You're not real lol
wasn't planning on Rx but got to 120 squats at a decent time.
Box jump overs 24” 1:47
Air squats 150 3:19
1600 m run 🤮🤮🤮 10:45
15:11
17:42 Rx - Air Runner
Rx, 23:00
RX 17:37 Air Runner
30 bjo 16”
100 air squats
1200m
RX 13:24 - on a treadmill
Rx 13:30
👍🏻
26” box
150 air squats
1600 on a treadmill
18:35
16:20 Rx
lol at my box setup
Ski trip sub
6 icy runs, then I packed it in and went to the rec center for
3 RFT
15 box jumps, 24”
15 shoulder presses, 25# DBs
6:43
63/5’8”/160
Nice work and improv, Jim!
39 / M / 5'9" / 140lbs
22” box step-overs x30
Squats x50
Run 800m
11:15
Ankle was still hurting from twisting it a couple weeks ago at gymnastics, so I had to walk even more of the 800m than I would have anyway...
According to my records, this is my 1,000th unique WOD.
Intermediate - sub 1500m row
12:52
Rx
30" wooden box jump overs (1:28)
150 air squats (~5:40)
Treadmill @1° (~8:20)
M/230lbs
My wood is 31”….. wooden box that is (31x25x21, still talking about the box)
Pause 😶
My son(18) did it at the gym later;
Rx: 17:02
Rx-
Subbed a 3 mile ride on stationary bike
16:07
Too much snow and ice outside to run or ride and I did not want to row today hence the sub. Wanted to keep box height so had to go to a gym - not enough clearance in garage to use 30” box. Still slow and steady on BJOs since the combo soft boxes are the least stable at 30”. Squats were mostly a steady pace with some breaks. The stationary bike ride was not respective of a 1600m run or 2km row time domain for me, so I would add at least another 1:30 on had I used either of those modalities.
Same here with ice & snow so row was only option. I think if you rowed you may have been 1:30 or more faster with your rowing ability! Great work on those box jumps too!
14:14
ran in snow
M/30
14’45”
14:19 intermediate scaling with jump up/step down. Reintro to jumping/running (slowly) after a series of bad heel/stone bruises. First time I’ve gotten a bit of an asthma attack from a wod in a while as well.
16:16 for dad beginner scaling but with 60 air squats. Barely finished the step overs and squats under the time caps, but mostly kept moving on the walk/run.
46/176cm/176lbs
Scaled-done in basement
18" step ups
150 air sqts
2000m row
17:40
m/55/180
Way to get it in, Mike!
24" box
1600 mtr row
13:33
Rx 14:48
12:52
My low back locked up so bad on the first 400m. I think it is tried from last weeks 5 rep deadlifts and then that monster of a triplet on Saturday. I want to retest this in the next month or two.
30 Box Jump 20“
150 air squats
1600m run
19:15
25.58 rx
13:11
RX
Quick!
For time 30 min
20 box step-overs 10 box jump(overcoming my fear to box jump)
50 air squats
800-meter (Add 1600m extra)
Modified: 30 BSO-24 inch/AS as Rx'd/
1600m row
13:55
BSOs took longest-overcoming my "freeze" at that wobbly box height-full deer in headlights vibe.
Excellent work, Favo! I was wary of the soft box I used today - that fear of crashing and burning.
3200m on Echo Bike
10:47
Excellent!
Awesome, Luis!
Rx’d: 13:37
I know you were flying straight over with no touch down, CN! Outstanding!
Nice work Nick. Killin it as always.
Yep that dash in jump-overs, adds a lot of spice
Very well done, amigo!
Thanks! I didn’t jump straight over this time. I tried during warmups but no go
Test post take 3
Test is sat
Nice job!!
17:25 rxd
Terrific!
30 box jump over 30-înch box
150 air squats
1600 meter run
MEN 41 yo 84kg
19:49
I ran on the treadmill.
RX, homme, 29 ans
9'02
Wow!🔥
I assume your code name is The Flash - incredible!
15:03
M/46/177
30 Box Jump 16"
150 Air Squat
1600M run
16:17
WOD auf Zeit:
47 Jahre | 1,82 m | 97 kg
Zeit: 16:08
30 Box Jump-Overs (30”), 150 Air Squats, 1600 m Run
Box Jumps und Squats direkt hintereinander absolviert, anschließend Wechsel ein Stockwerk höher zum Laufband. 1600 m auf dem Laufband bei 12 km/h.
Ø Puls 164, Peak 190 (kurzzeitig).
Bis ans absolute Limit gegangen, komplett außer Atem, ich fühl mich aktuell noch völlig kraftlos. Aber ich werde noch mein Krafttraining absolvieren müssen.
Ich habe einfach alles gegeben, mir geht’s nicht momentan.
Gepostet direkt nach dem Workout am 02.02.2026 um 19:11 Uhr.
10 box jump over
50 air squats
1600 meter run
did the run on the treadmill
15:46
tiempos de ronda
R1 | 02:11 |
R2 | 04:05 | +114 s
R3 | 09:55 | +350 s
Ø 05:23
Tiempo restante: 00:01 = 16:12
For time:
30 box jump-overs
150 air squats
1,600-meter run
♂ 30-inch box
box 21inch
MEN 43 years old, 80 kg
16'50"
30 Box Jump Over
150 Air Squat
1.600 Meter Run
JJ
Imtermediate:
For time: (18:42)
60 box step-overs
120 air squats
1,500-meter row
Glad you are back. Nice work!
Intermediate with 2k row
M/41/220/67in
Rx’d
18:59
14:20
30"box jumps
Squats
1 mile treadmill
120 air squats
1.2km run
16:32
16:06
24" box, 2000m row (not running on a glacier!)
14:34
Great work, bud!
Rx, run on the trueform
18:15
18:08 Rx
Beginner option:11:27
M33/6'/205
12:49
2k row in place of 1600 meter run
56M
16:36 Rx
For time:
30 box jump-overs
150 air squats
1,600-meter run
♂ 30-in box
Time: 15:45
M / 35 / 6’0” / 198 lb
30 BJO
100 air squats
5000m concept 2 bike erg
24” box JO- 30
150 air squats
1mile treadmill run 9:20
RX - 14:26
Leg day yesterday and pre-WOD included 100 jumping air squats lol
30 box jump overs 30”
120 air squats
1200 m run treadmill
• 30 reverse lunges
• 120 air squats
• 1,500 m row
150 air-squats to 15" bx
3,200m concept 2 bike
time :17:41
female 77
Rxd 16min
RX 19:01
-30 box jumps (20”)
-120 air squats
-90 cals assault bike
15:16
RX 18:00
16:25
30 box step over
150 air squats
Subbed 96 calorie air bike
17:26
Rxd at the Y. Air assault runner used.
14:54.
box jumps ~1:30
air squats ~5:30
run - 7:04
box jumps and air squats on opp side of the gym floor. Good old fashioned sweat fest.
Nice work!
Nice James. Movin!
Great job, James!
M/53
30 bjo 24”
150 as
2000m row
17:29 🤦♂️
27:13
Awesome!
Rx 23:13
For time:
30 box jump-overs
150 air squats
1,600-meter run (7:56)
Total Time: 13:59
15 box jump-overs/15 box step
150 air squats
1600m-row
10:27
See how fast can you run after ur legs and lower back have been broken 😁
120 squats
1.2km run
time:20:18
21.31
27:00
30 box step-overs
120 air squats
800-meter stroller push
♀ 50cm box
15:39 (8weeks postpartum)
M44
Scaled box to 66cm
17:23 min
17:14
Notes:
Air squats in sets of 10 - taking two steps forward between each set to reset.
1600m run in 9:48. Was able to keep increasing my pace as I went - started at 6:32 and gradually worked my way down to 5:20. Very happy with this.
Slight unhappy feeing in my right hip/lateral knee - fibular head? As I got toward the end of the squats.
Rx 15:15
Scaled - 15:42
30 box steps @ 20”
150 air squats
1600m run