air squats Archives - Crossfit Equality

3.23.17 Thursday

Ashley S working through DB step ups with her team during BootCamp class!

STRENGTH/SKILL:
AMRAP 20:00:
1a) Farmer Carry x 100 meters, AHAP. Rest 30-60s.
1b) Med Ball Carry x 100 meters against stomach, AHAP. Rest 30-60s.
1c) Heavy Sledpush x 40 meters. Rest 30-60s.
– Rest 1:00 between rounds

METCON:
With a running clock:
0:00-7:00, AMRAP of:
200m Run
15 Russian KBS (53/44#)
AMRAP from 10:00-17:00, AMRAP of:
200m Run
20 Air Squats

AFTER PARTY:
5:00 of Static Stretching
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
5 RFT:
12 Burpees
12 DB Thrusters (25, 15)
Rest 90s
*20:00 Time Cap*

AFTER PARTY:
Reverse Crunch + Deadbug 3×10

QOD: DB Thrusters or BB Thrusters for 17.5?

2.21.17 Tuesday

Martin is focused on landing that squat clean in the Olympic Weightlifting Class!

STRENGTH:
1) Hang Power Clean: 5 x 3
– Rest 90s.
– Add weight each set.
– Adv: Work up to 75% for triple.
2) DB Front Rack Reverse Lunges: 2 x 10 ea
– Rest 30s.
– 2 DB in front rack AHAP.

METCON:
4 Rounds:
Run 100 Meters
30 Air Squats
Run 100 Meters
20 Push-ups
Run 100 meters
10 Burpees
Rest 2:00
– 30:00 Time Cap

AFTER PARTY:
5:00 of Static Stretching/Tissue Work if time permits
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
2 Rounds:
50 KBS (35, 26)
25 KB/DB Push Press
Rest 3:00 between rounds
*Score = Slowest Round

AFTER PARTY:
100 Sledge Hammers for Time

QOD: Where is the 2017 CrossFit Games going to take place this summer?

2.15.17 Wednesday

Wendy ending up pushing 175lbs on the sled during Monday’s WOD!

STRENGTH/SKILL:
EMOM 12:00:
Minute 1: 15/10 Push-ups
Minute 2: 50 Ft. Bottoms Up KB Carry ea Arm
Minute 3: BB Rows x 10-12, AHAP.

METCON:
In a 5:00 Window:
25 T2B
Remaining time: Max Wallballs (20, 14)
Rest 2:00 + Repeat the 5:00 work once more!
Score= Total Wall Balls for both rounds combined.

AFTER PARTY:
Banded Pressdowns: 3 x 25.
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
For Time:
50 Air Squats
400M Run
30 Ab Mat Situps
20 Pushups
10 Broad Jumps
20 Pushups
30 Ab Mat Situps
400M Run
50 Air Squats
*20:00 Time Cap

AFTER PARTY:
5:00 Static Stretching and Mobility

QOD: Which state produces the majority of America’s roses?

12.28.16 Wednesday

Ruby’s shirt says it all: Don’t bother me…while I am lifting! 😉

STRENGTH/SKILL:
3 Rounds:
a) BB Rows: 10-12 reps, AHAP (add weight each round as needed)
b) DB Hammer Curls: 8-10 reps.
c) Bent-over Rear Delt Raises: 15-20 reps.
Rest 60s.

METCON:
“Finish Line”
For time:
150 Double Unders
75 Wallballs (20, 14)
50 KBS (70, 53)
*15:00 Time Cap*

AFTER PARTY:
50 Banded Pull-aparts
50 Banded Push-downs
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
**REST 2:00 BETWEEN EACH AMRAP**
AMRAP 5:00 –
21 Air Squats
9 Burpees
*REST 2:00*
AMRAP 5:00 –
20 Lunges
15 Mountain Climbers
*REST 2:00*
AMRAP 5:00 –
21 Ab Mat Situps
9 Ring Rows

AFTER PARTY:
100 Single Unders for Time

QOD: What is your New Year’s resolution for 2017?

11.03.16 Thursday

Lisa E working through speed front squats!

SKILL REVIEW
Spend 10:00 working on ring transitions for Muscle Up skill today.
People that have muscle-ups can accumulate 15-30 reps and practice triple unders between sets.
GUESTS: Ring Rows 3 x 10

METCON:
3 RFT:
40 Double Unders or 1min of DU Attempts
30 Air Squats
20 KBS (53, 35)
10 Alternating Pistols

AFTER PARTY:
5:00 of foam rolling calves, hamstrings, quads, lats
_______________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Buy In: 1000M Row
Then, AMRAP 12:00:
21 Wall Balls
15 Toe to Post
9 Box Dips (Tricep Dips)

AFTER PARTY:
Speed Skaters 3 x 10
If time remains – Mobility!

QOD: There was a green house. Inside the green house there was a white house. Inside the white house there was a red house. Inside the red house there were lots of babies. What is it?

11.02.16 Wednesday

No excuses for Jo Ann! She is doing upper body exercises until she is out of the boot. CrossFit is scalable for everyone!

STRENGTH:
Speed Front Squat (8 x 3 @70%)
– Every 60s.
– All sets should be as explosive as possible.
– Only add weight from last week if all sets were fast.

METCON:
5 RFT:
4 Power Cleans (135,95)
6 S2OH
8 T2B
12 Wallballs (20, 14)
*20:00 Time Cap*

AFTER PARTY:
Weighted Plank Holds 4 x 30s
Russian Twists w/ Plate 4 x 25
_______________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
4 RFT:
40 DU/SU
30 Air Squats
20 KBS
10 KB Rows (2 KBs)
After 4 Rounds are completed, then:
*Buy Out: 75 Mountain Climbers*

AFTER PARTY:
Weighted Plank Holds: 4×30 sec
Russian Twists w/Plate: 4 x 25
If time remains – Mobility!

QOD: What is as big as you are and yet does not weigh anything?

10.20.16 Thursday

Trisha looking cool, calm and collected while PR'ing her Split Jerk! — Trisha looking cool, calm and collected while PR’ing her Split Jerk!

STRENGTH:
Split Jerk (10 x 2 @ 70-75%)
-Rest 90s.
-Take 2-3 sets to warm up to working weight.
-Split Jerk from Rack.

METCON:
For total time:
Row 1k
2 Rounds of “Strict Cindy:”
5 Strict Pull-ups
10 Push-ups
15 Air Squats
*Rest 2:00*
Row 750m
2 Rounds of “Strict Cindy”
*Rest 2:00*
Row 500m
2 Rounds of “Strict Cindy”
*Scale as needed.

AFTER PARTY:
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
_______________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Old MacDonald”
For time w/a partner:
1200M (3 x 400m) Farmer’s Carry w/2 KB or DB (35, 26)
*If the KB/DB are set down, 10 air squats
*20:00 Cap
*One person works, the other rests. Split work as needed

AFTER PARTY:
5:00 of lax ball on calves/forearms
5:00 Static Stretching

QOD: First I threw away the outside and cooked the inside, then I ate the outside and threw away the inside, what did I eat?

09.28.16 Wednesday

Laurie looking determined during the KBS portion of Filthy Fifty today!

STRENGTH:
Push Press: 3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%. Rest 2-3:00.
*These percentages are based off of 90% of 1RM.
*AMRAP sets capped at 10 Reps.

METCON:
For time:
21 S20H (115, 75)
21 Hang Power Cleans (115, 75)
40 Air Squats
15 S20H
15 Hang Power Cleans
30 Air Squats
12 S20H
12 Hang Power Cleans
20 Air Squats
9 S20H
9 Hang Power Cleans
10 Air Squats
*15:00 Time Cap*

AFTER PARTY:
100 Banded Pushdowns
______________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Dirty Thirty”
For Time:
30 Box Jumps (24″/20″)
30 Jumping Pullups
30 KBS
30 Walking Lunges
30 K2E
30 DB Push Press (35#/25#)
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 DU (90 SU)

Trivia QOD: Whose famous lips inspired Katy Perry to write “I Kissed a Girl”?

09.21.16 Wednesday

Patrick is all smiles during weighted planks today!

STRENGTH:
Push Press: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
*Percentages based on 90% of your 1RM Push Press. AMRAP sets capped at 10 Reps.

METCON:
“Angie-ish”
For time:
150 Air Squats
100 Sit-ups
75 Push-ups
50 Pull-ups
*Scale Pull-ups/Volume as Needed*

AFTER PARTY:
Banded Pushdowns x 50-75 reps
Banded Pull-Aparts x 50-75 reps
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Modified “Jack”:
AMRAP 20 Minutes:
10 DB Push Press
10 KBS
10 Box Jumps/Step-ups

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, died September 29th, 2009. To learn more about Jack click here.

AFTER PARTY:
Tabata Wall Sits
Remaining Time: Mobility

TRIVIA QOD: Where is the world’s most populated city?

08.18.16 Thursday

Leslie A. and Jamie M. working on box jumps in BootCamp!

STRENGTH/SKILL:
Handstand Push ups Practice: 5 x 5-10. Rest 60s.
1. Strict
2. Kipping
3. Feet elevated 24″ box HSPU
4. HSPU to an Abmat
5. Seated DB/KB Press (heavy) x5

METCON:
3 RFT with a partner:
200 Meter Farmer Carry AHAP.
100 Air Squats
50 Hollow-Rocks
*Scale as needed. One person works at a time. 100m Farmer Carry per person.
*No Rx Weight on Farmer Carry
*30:00 Cap

AFTER PARTY:
5:00 of Static Stretching
________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
3 Rounds:
1min @ each:
DU/SU
Russian KBS
SDHP w/ KB
Box Step Downs
*1min rest between rounds
*Score is total reps for all 3 rounds

AFTER PARTY:
Side Plank Holds 3 x 30sec per side

Trivia QOD: What year were women allowed to start competing in the Olympics?