Air Squat

871 WODS were found

Monday 010326

Monday 010326

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Handstand Push-Up Muscle-Up Pull-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Handstand Push-Up Wods Muscle-Up Wods Pull-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 010318

Sunday 010318

Today: Find your way to a track with a place for pull-ups.
Often, there will be parallel bars as well as a pull-up bar.
Run 400 meters (once around for those new to the track)
Do 50 pull-ups in as many sets as required
(if you don't have 10 pull-ups, do 200 jumping pull-ups)
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters

Ranking based on total time for workout

Wod Type: Main Site Daily WODs

Movements: Air Squat Dip/Ring Dip/Tricep Dip Pull-Up Push-Up Run/Running

Air Squat Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Push-Up Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Tuesday 010320

Tuesday 010320

Today we start and end with our calisthenic warm-up and cool down and throw a
little rowing and power cleans in the middle. There's no break between the rowing
and the power cleans. The warm-up and cool down are max or near max rep sets
with lots of rest between efforts. This is a tough one.

Ab bench
Back extensios
Air Squat
Pull-up
Dip
Row 500 meters
Power Clean 21 reps
Rest 5 minutes
Row 500 meters
Power Clean 15 reps
Rest 5 minutes
Row 500 meters
Power Clean 9 reps
Rest 5 minutes
Ab bench
Back extension
Air Squat
Pull-up
Dip

Wod Type: Main Site Daily WODs

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

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

Competitions:

Source: www.crossfit.com

Wednesday 010314

Wednesday 010314

Stretch: back, hips, legs, chest, shoulders.

Trunk flexion: sit-ups.
Trunk extension: back extension.
Hip flexion: knee ups.
Hip extension: air squats.
Push: dips.
Pull: pull-ups.
Weightlifting: deadlift
Row: 2K meters

Stretch: back, hips, legs, chest, shoulders.

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.

Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Deadlift Dip/Ring Dip/Tricep Dip Pull-Up Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010315

Thursday 010315

Start with a calisthenic, whole body, single set per exercise mini-routine.
We will explore dozens of these "mini workout warm-ups". They all contain
elements of hip/trunk flexion & extension, pushing and pulling.

Stretch (hips, legs, back, chest, and shoulders)

Sit-ups
Back extensions
Squats
Rope climb or pull-ups
Dips or push-ups
Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.
We offer regular free seminars in the Olympic lifts)

Finish with the same effort coming in.
Sit-ups
Back extensions
Squats
Rope Climb or pull-ups
Dips or Push-ups

Stretch

No metabolic conditioning today. That suggests something about tomorrow to those
of you who are paying attention.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Clean Dip/Ring Dip/Tricep Dip Jerk Pull-Up Push-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Jerk Wods Pull-Up Wods Push-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010308

Thursday 010308

Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.

Run 800 meters.
Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.

Stretch for ten minutes.

Wod Type: Main Site Daily WODs

Movements: Air Squat Front Squat Pull-Up Push Press Run/Running Wall Ball Shot

Air Squat Wods Front Squat Wods Pull-Up Wods Push Press Wods Run/Running Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Monday 010312

Monday 010312

Here we go again!!
We're returning to the "CrossFit Challenge":
Apply the "Tabata Interval"
(20 secs of work followed by 10 secs of rest repeated 8 times) to:

Rowing
Squatting
Pull-ups
Push-ups
Sit-ups

For the Rowing record the number of meters you complete in each interval.
For the other exercises record the number of reps you complete in each interval.

You get a minute break between each exercise.
The lowest numbers from each exercise are added for a total score.
This is an extremely challenging workout. It takes exactly 24 minutes to completion.
Your final score is an excellent measure of your total fitness

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Row (Rowing)Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 010304

Sunday 010304

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.

Wod Type: Main Site Daily WODs

Movements: Air Squat Pull-Up Push-Up Row (Rowing)Sit-Up

Air Squat Wods Pull-Up Wods Push-Up Wods Row (Rowing) Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Sunday 010225

Sunday 010225

1) Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
Repeat 20 times.
3) "Bottom to bottom":
Lower to full squat position (thighs parallel to floor), hold for a full ten
seconds, rise and immediately upon full extension of hip and leg return to
bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow":
Take twenty seconds to reach bottom and twenty seconds to reach top
again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Squat Deadlift

Air Squat Wods Back Squat Wods Deadlift Wods

Competitions:

Source: www.crossfit.com

Tuesday 010227

Tuesday 010227

We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.

Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!

Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups

Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb

Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps

Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans

Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Box Jump Box Step-Up Clean Deadlift Dip/Ring Dip/Tricep Dip Front Squat Lunge Pull-Up Push Press Push-Up Rope Climb Run/Running Single-Under Thruster

Air Squat Wods Bench Press Wods Box Jump Wods Box Step-Up Wods Clean Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Rope Climb Wods Run/Running Wods Single-Under Wods Thruster Wods

Competitions:

Source: www.crossfit.com

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Monday 010326

Sunday 010318

Tuesday 010320

Wednesday 010314

Thursday 010315

Thursday 010308

Monday 010312

Sunday 010304

Sunday 010225

Tuesday 010227

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