Monday Workout: Jumping Air Squats, Suckers


Shoulder Press 5-5-5-5-5


3 Rounds of

  • 15 Box Jumping Squats (45# / 35#) 12″ / 20 Kilo Plate
  • 10 Ring Pushups
  • 5 Wide Pushups

Jumping air squats will straddle a 12″ or 20 kilo plate and jump onto the object. Step down and do your next rep. Wide pushups start with your elbows making a 90 degree angle and your forearm totally vertical. Scaling is just 15 regular or knee pushups for all the pushups movements.

36 thoughts on “Monday Workout: Jumping Air Squats, Suckers

  1. by ‘suckers’ I had a fleeting hopeful moment you meant ‘lollipops’.

  2. Suckers!

    SP: 50-45-45-35-35
    WOD: 5:41 (Rx#, knee pushups)

  3. SP: 77#
    WOD: 7:00 (Subbed 15 regular push ups for ring push ups)

  4. SP: 50#
    WOD: 5:41 (subbed 10 regular push ups for ring push ups)

  5. SP: 67-77-89-99-111
    WOD: 5:45 Rx

  6. are the squat box jumps with a 45/35# bar?

    1. I also am curious about this … straddle a plate, bar on your back and jump on a box? You’ll shoot your eye out, kid. Guess I’ll see at 5:30.

      1. That’s what did at lunch (except for the shooting the eye out part).

  7. Hi everyone-
    For any Robb Wolf fans…I just wanted to throw out there that I am going to his nutrition seminar this upcoming Saturday the 31st in Arlington.
    If anyone has any specific questions they would like answered I will be happy to ask and convey the info straight from the proverbial horse’s mouth. Below is a description of the seminar. I just ask that the questions be w/in the realm of the seminar.

    Take care-


    “Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. “

    1. I would be REALLY curious to hear what he has to say about nutrition and Alzheimer’s. I’ll just catch up with you after the seminar sometime.

    2. If you wouldn’t mind, I have been looking for some solid justification/research for his .5g/10lb of body weight fish oil dose recommendation. I’m sure he gets the question all the time but I can’t find any research on it. I know for me if I go over 4g/day of EPA/DHA I start bruising like it’s my job. Lord help me if I start to bleed.

      If anyone else already has the answer and can provide me with the link I’d be grateful.

      1. I know that I’m new to CrossFit and the Paleo diet, but as a medical student I have to stress that even over the counter supplements such as Omega-3-acid Esters should be taken with some caution.

        Current guidelines suggest that healthy adults consume between .3 and .5 g/day of EPA/DHA. Patients with coronary artery disease are recommended to increase that dose to 1.0 g/day. Doses of 3-5 g/day are used to treat hypertryglyceridemia and should be administered under a physician’s supervision (often given as a prescription under the trade name Lovaza @4 g/day).

        These guidelines were issued in an article published by the AHA in Circulation in 2002 and have continued to be referenced in current publications.
        (steps down off soapbox)

      2. Joe- I’m not trying to be a wiseass but, current guidelines also recommend doing dumbbell curls, running on a treadmill for an hour at a time, eating 300+ grams of carbs a day, avoiding saturated fat, etc, etc. Basic point being that I tend not to believe the majority of “current guidelines.” I agree any supplementation should be taken with extreme caution but I’m quite confident the benefits of fish oil have been properly vetted. I’ve seen the work for recommending 3-6g/daily, I’m just looking for the higher dose research. I’m sure it’s out there. I trust Robb Wolf to do his research, I just wanna see it.

    3. It’s kind of trivial, but I’d like to know his thoughts on milk, particularly 1%. Does it really matter what the % is if you’re getting the benefits of calcium?

  8. SP: 89,99,111,111,111
    WOD: 4:42 35#

  9. Wod: 4:43 (sub ring row 4 pu, bum shoulder)

  10. SP: 5×5@135#

    WOD: 4:02 rx’d

  11. 111 x 5
    4:07 rx

  12. 121, 121, 126, 126 x3, 116

  13. 67 67 67 72 72(4); 4:49 45# with reg pushups

  14. Shoulder press: 67/67/89/89/67

    WoD: 4:40 RX

  15. J-Bris (So you know which one I am) July 26, 2010 — 7:19 pm

    SP: 67, 89, 94X3

    WOD: 4:22 RX

  16. SP: 121, 126, 131, 133, 133(1)

    WOD: didnt do it

  17. SP: 35, 40, 46, 51, 51

    WOD: 4:19 (37#, but knee push-ups)

  18. 40, 40, 37, 37, 37
    WOD: 3:40 (25# knee pu)

  19. 50,55,60,60,60 (x4 on the last one)
    WOD: 4:32 Rx#, KPUs instead of ring pu

  20. SP: 35, 37, 40, 42, 45
    WOD: 4:51 37#, reg. pushups (no rings or wide)

  21. SP: 89/94/94/94/99
    WOD: 3:19 RX

    1. VERY FAST ON WOD!!!

  22. SP: 67# x3, 72#, 67# (4) … weights felt much heavier than normal tonight!

    WOD: 7:23 Rx

  23. Been out of the workout loop for quite a bit now. (This is my 2nd CF workout this MONTH). Ya! Thanks Marine Corps Training Command! You rock!

    17 hr work days, living in the field and eating MRE’s have not been good to me.

    SP: 95-115-100-100-100

    WOD: 5:30 Rx

    Nastiness all around.

  24. SP:45/45/50/55/55
    WOD: 4:41 @ 35# -20 kilo plate, push up knees

  25. SP: 30#
    WOD: 4:20 (25#, 20K plate, knee push ups)

  26. SP 55x 5
    WOD: 4:36 (35#, sub regular push ups for ring push ups)

  27. Make-up on Saturday

    SP: 55×3, 57, 55
    WOD: 6:00 (pu, kpu for 3rd round)

    Arms were still spent from yesterday’s Dirty Thirty 🙁

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