Bodyweight Workouts
Crossfit WOD’s incorporating bodyweight exercises — pullups, pushups, dips, handstand pushups, muscle ups, and box jumps
Walk The Wall
1 week ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Thursday 012612 — Click Here For Today’s Schedule
Handstands and Handstand Wall Runs
Perform 50 strict wall walks
–Rest–
For Time:
100 Burpees
Jump to a height 6″ above your outstretched arm
Post Workout Time to Comments
For the skill segment, practice Handstands against the wall or free standing. If you can do the up against the wall with ease try to complete 50 strict wall runs (see video below).
For the conditioning workout, set up under the pullup rig or under a set of rings. Your Burpee jump should be to a height 6″ above your outstretched arm when standing flat footed.
ENDURANCE WORKOUT tonight at 6pm!
12 by 12
1 week ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Wednesday 012512 — Click Here For Today’s Schedule
Deadlifts
5-5-5-3-3-3
–Rest–
5 Rounds For Time:
12 Wall Ball (20/12)
12 Toes To Bar
Post Deadlift Loads and Workout Time to Comments
For the strength segment, add weight to the bar across all Deadlift sets working up to your heaviest set of three for the day.
For the conditioning workout, scale to Knees to Elbows if necessary. On Toes to Bar make sure the top of your foot makes contact with the bar each rep. The red line is the wall ball target for everyone.
Deadhang and Kipping Toes To Bar
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Shoot Up The Place
1 week ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Tuesday 012412 — Click Here For Today’s Schedule
Parallette Shoot Throughs
50 Strict Reps
Hold each position for a 1 count
–Rest–
3 Rounds For Time:
10 Supine Ring Rows
20 Box Jumps (24/20)
30 Walking Lunges
40 Double Unders
Post Workout Time to Comments
For the skill segment, perform 50 strict Parallette Shoot Throughs holding each position for a 1 count. Take your time and make each rep perfect. Spread your reps out over 15-20 minutes.
For the conditioning workout, your body should be parallel to the floor for the Ring Rows so either set the rings very low to the ground or put your feet up on a box. Take care on the Box Jumps if you choose to jump off the box and rebound back up. Sub parallette jumps for Double Unders making sure to take off and land on two feet.
Jeff Tucker, CF Gymnastics, takes you through Parallette Shoot Throughs
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Don’t Put It Down
1 week ago
The 2012 Look Better Naked Challenge is one week in! Last chance to sign up!
WOD for Monday 012312 — Click Here For Today’s Schedule
Overhead Squats
5-5-5-3-3-3
–Rest–
For Time:
50 shoulders to overhead (135/95)
The bar starts on the ground.
Anytime you put the bar down, do 6 Pullups
Post Overhead Squat Loads and Workout Time to Comments
For the strength segment, perform sets of Overhead Squats, taking the bar from the rack, working up to the heaviest set of three you can handle for the day.
For the conditioning workout, once the bar leaves the ground you must do 6 pullups anytime you drop it below your shoulders. You can press, push press, push jerk, or split jerk to go from shoulders to overhead.
ENDURANCE WORKOUT tonight with 6pm!
In partners: 12 minute AMRAP. Divide the work however you choose between the partners. You have one rower and one abmat. Row as many meters and do as many hand release burpees over the abmat as possible.
Chyna Cho demos this workout
Saturday Nate
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Saturday 012112 — Click Here For Today’s Schedule
“Nate”
AMRAP in 20 minutes:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings (70/52)
Post Workout Time to Comments
This is a CrossFit Hero Workout. Scale movements and loads as necessary to limit rest times.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
There is no ENDURANCE WORKOUT today! ENDURANCE WORKOUT will now be held on Sunday Mornings at 9am with Coach Paul!
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! PILATES today at noon!
