Push-Up

920 WODS were found

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

Monday 010416

Monday 010416

Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.

One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.

Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.

One set of back squats at twenty-one reps. Max weight.

Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Back Squat Double-Under Handstand Push-Up Pull-Up Push-Up Single-Under Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Back Squat Wods Double-Under Wods Handstand Push-Up Wods Pull-Up Wods Push-Up Wods Single-Under Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 010407

Saturday 010407

You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)

Wod Type: Main Site Daily WODs

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

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

Competitions:

Source: www.crossfit.com

Thursday 010322

Thursday 010322

Jump Rope 300 jumps
Sit-up 30
Back extension 20
Walking Lunge 30 steps
Push-ups 30
Pull-ups 15

Bike 1.5 miles
Ab bench 25% BW X 25
Stiff Legged Deadlift 50% BW X 21
Deadlift 75% BW X 15
Bench-press 75% BW X 12
Upright Row 50% BW X 10

Row 1000 meters
Hollow Rock 1 min
Arch Rock 1 min
Back Squat 75% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10

Calculate loads (BW = body weight) before beginning.
Time entire workout. Shortest time "takes it."

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Back Squat Bench Press Clean Deadlift Lunge Pull-Up Push Press Push-Up Single-Under Sit-Up

Back Extension/Hip Extension Wods Back Squat Wods Bench Press Wods Clean Wods Deadlift Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Single-Under 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

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

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

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

Thursday 010215

Thursday 010215

How far can you continue this sequence within one hour?
If you can't do the push-ups, do them from the knees.
If you can't do the pull-ups, do them with half your body weight as assistance.

Rankings are separate for those doing either assisted pull-ups or push-ups from the knees.

Wod Type: Main Site Daily WODs

Movements: Pull-Up Push-Up

Pull-Up Wods Push-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 010217

Saturday 010217

Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Wod Type: Main Site Daily WODs

Movements: Push-Up Rope Climb Swim/Swimming

Push-Up Wods Rope Climb Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

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Monday 010416

Saturday 010407

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Sunday 010318

Thursday 010315

Monday 010312

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