Air Squat

See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Deadlift Pull-Up Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Deadlift Wods Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 030107

Tuesday 030107

Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
Squat

Rest 5 minutes, repeat

Wod Type: Main Site Daily WODs

Movements: Air Squat Box Jump Lunge Run/Running

Air Squat Wods Box Jump Wods Lunge Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 030103

Friday 030103

Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Front Squat Pull-Up

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 030105

Sunday 030105

Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats

Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort
for a total score for the workout.

4) 60 is a good score.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat

Air Squat Wods

Competitions:

Source: www.crossfit.com

Saturday 021228

Saturday 021228

For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Squat Overhead Squat Run/Running

Air Squat Wods Back Squat Wods Overhead Squat Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Tuesday 021217

Tuesday 021217

You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Deadlift

Air Squat Wods Bench Press Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Monday 021209

Monday 021209

For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats

Perform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.

Notes:

One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.

Seven sets total in ten minutes for a "70" is an excellent score!

Wod Type: Main Site Daily WODs

Movements: Air Squat Kettlebell Swing Pull-Up Push-Up Run/Running Sit-Up

Air Squat Wods Kettlebell Swing Wods Pull-Up Wods Push-Up Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com