Posts tagged Air Squats

wod

May07
2013 53 Comments Written by Ragin Crossfit

Strength:
Complex:
Powerclean-Front Squat-Jerk
(athlete will work up to a 1RM)
*May not squat clean, or thruster*

fast payday loans for every one

Metabolic Conditioning:
3 rounds:
amrap in 5 min:
-1 complex (155/115)
-5 pushups
-10 air squats
-run to road and back
*1 minute rest between rounds*
Quick shout out to Kyli Butler. A close friend of mine who always said and I quote “yall are crazy with all that crossfit”. Now shes knocking out wods and doing kipping pullups like a boss. Keep up the hard work Kyli!!!

Posted in WODS - Tagged Front Squat, Powerclean, Push-ups, shoulder 2 overhead

wod

Apr22
2013 444 Comments Written by Ragin Crossfit

Strength:
Power Snatch 3-3-2-2-1
(50%-50%-60%-70%-80%)

Metabolic Conditioning:
-20 Power Snatch Buy in (95/65)
3 rounds for time:
-10 pushups
-15 situps
-20 air squats
-20 Power Snatch Buy out (Same weight)
Hellooooooooo….Anyone in there?
Congrats to all of those who ran the Tough Mudder this weekend!!

Posted in WODS - Tagged power snatch, Push-ups, Sit-ups

wod

Mar28
2013 85 Comments Written by Ragin Crossfit

ATTENTION
If you would like to do 13.4 and you are signed up for the open you may do so today if judges are available. You will still warm up with class. We will be doing 13.4 as the WOD tomorrow so take that into consideration if you are signed up for the open and will be doing it tomorrow.

20 minutes of mobility

Then

For time:
-800 M run
-50 air squats
-400 M run
-30 Hand Release pushups
-200 M run
-15 KB Swings (70/53)
NORMAL BUSINESS HOURS FOR GOOD FRIDAY EXCEPT:
There will be no 6:30 class tomorrow for GOOD FRIDAY

Posted in WODS - Tagged KB Swings, Push-ups, run

WOD

Mar13
2013 866 Comments Written by Ragin Crossfit

For time:
-50 air squats
-40 box jump overs (24″/20″)
-30 HR Pushups
-20 single arm KB Swings (53/35) (20 Each arm)
-10 Mountain climbers
-50 DOUBLE UNDER/150 SINGLE UNDER BUY OUT

Ragin Crossfit is now carrying Progenex Recovery, More Muscle, and Force. If you’re interested, let us know or come by the gym. (for sale to members and non-members)

Posted in WODS - Tagged Box Jumps, Double- Unders, KB Swings, Mountain Climbers, Push-ups

wod

Feb13
2013 80 Comments Written by Ragin Crossfit

amrap in 30 minutes:

-5 parallette pass throughs
-10 air squats
-15 sit-ups
-400 M run

No Bitchassness allowed!!!

Posted in WODS - Tagged Pass through, run, Sit-ups

WOD

Dec31
2012 727 Comments Written by Ragin Crossfit

ATTENTION:
There will be no afternoon classes today and we are CLOSED tomorrow!!
“Tabata This”

8 rounds, 20 seconds work, 10 seconds rest:
-Squats
-Rows (calories)
-Pullups
-Sit-ups
-Push-ups

Congrats to Kari 3rd, Morgan 2nd in the scaled division, and Broc 2nd in the scaled division in this weekends “Ring in the new years with the girls” competition that was held at CrossFit Jennings. This was Kari, Morgan, and Brocs first individual competition. Great job boys and girls!!

Posted in WODS - Tagged Pull-ups, Push-ups, row, Sit-ups

WoD

Dec10
2012 1,416 Comments Written by Ragin Crossfit

“Cindy”

-AMRAP in 20 minutes:

-5 pullups
-10 pushups
-15 air squats
If you need a band for pullups you will be doing ring rows…NO EXCEPTIONS

Tree is looking a little bare….Start bringing in those RCF Ornaments.

Ragin CrossFit Ornament Contest

Rules:

1. MOST IMPORTANT-Must be able to hang from tree!!
-Cant be a tree topper (example: Star on top of tree)
2. You may start with an ornament and add decorations to it
3. Must be handmade
________________________________________________________

Ornaments will be judged on:
1. Originality
2. Effort
3. Relation to the gym

Posted in WODS - Tagged Pull-ups, Push-ups

WoD

Dec06
2012 746 Comments Written by Ragin Crossfit

For max load:

Hang power snatch 1-1-1-1-1-1-1
(15 min time cap)

Then

EMOM (Every minute on the minute) for 10 min:

-1 Hang power snatch @ 75% of 1RM
-7 Air Squats

Posted in WODS - Tagged power snatch

WoD

Nov28
2012 827 Comments Written by Ragin Crossfit

“Isabel”

For time:

-30 Snatches (135/95)
*For anyone that has never snatched or still having trouble with form you will be doing the following wod:

6 rounds for time:

-5 snatch grip deadlifts (135/95)
-15 Air Squats

King Kong type stuff right here!!

Posted in WODS - Tagged Deadlifts, snatches

WoD

Nov06
2012 1,858 Comments Written by Ragin Crossfit

4 rounds for time:

-50 Air Squats
-400 M Run

Does your mom Deadlift? Clints does……Mrs. Carolyn learning proper deadlift from William.

Posted in WODS - Tagged 400 M Run

May 2013
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Posts tagged Air Squats

For time: -50 air squats -40 box jump overs (24″/20″) -30 HR Pushups -20 single arm KB Swings (53/35) (20 Each arm) -10 Mountain climbers -50 DOUBLE UNDER/150 SINGLE UNDER BUY OUT

Ragin Crossfit is now carrying Progenex Recovery, More Muscle, and Force. If you’re interested, let us know or come by the gym. (for sale to members and non-members)

amrap in 30 minutes:

-5 parallette pass throughs -10 air squats -15 sit-ups -400 M run

No Bitchassness allowed!!!

ATTENTION: There will be no afternoon classes today and we are CLOSED tomorrow!! “Tabata This”

8 rounds, 20 seconds work, 10 seconds rest: -Squats -Rows (calories) -Pullups -Sit-ups -Push-ups

Congrats to Kari 3rd, Morgan 2nd in the scaled division, and Broc 2nd in the scaled division in this weekends “Ring in the new years with the girls” competition that was held at CrossFit Jennings. This was Kari, Morgan, and Brocs first individual competition. Great job boys and girls!!

-AMRAP in 20 minutes:

-5 pullups -10 pushups -15 air squats *If you need a band for pullups you will be doing ring rows…NO EXCEPTIONS*

Tree is looking a little bare….Start bringing in those RCF Ornaments.

Ragin CrossFit Ornament Contest

Rules:

1. MOST IMPORTANT-Must be able to hang from tree!! -Cant be a tree topper (example: Star on top of tree) 2. You may start with an ornament and add decorations to it 3. Must be handmade ________________________________________________________

Ornaments will be judged on: 1. Originality 2. Effort 3. Relation to the gym

For max load:

Hang power snatch 1-1-1-1-1-1-1 (15 min time cap)

Then

EMOM (Every minute on the minute) for 10 min:

-1 Hang power snatch @ 75% of 1RM -7 Air Squats

“Isabel”

For time:

-30 Snatches (135/95) *For anyone that has never snatched or still having trouble with form you will be doing the following wod:

6 rounds for time:

-5 snatch grip deadlifts (135/95) -15 Air Squats

King Kong type stuff right here!!

4 rounds for time:

-50 Air Squats -400 M Run

Does your mom Deadlift? Clints does……Mrs. Carolyn learning proper deadlift from William.

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