Bodyweight Workouts
Crossfit WOD’s incorporating bodyweight exercises — pullups, pushups, dips, handstand pushups, muscle ups, and box jumps
Power Line
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Last day to get your tickets! Click here
WOD for Friday 050412 — Click Here For Today’s Schedule
Power Snatch
3-3-3-1-1-1
–Rest–
3 Rounds For Time:
50 KB Swings (52/35)
30 Toes To Bar
15 Handstand Pushups
Post Power Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy single rep Power Snatch. You can receive the bar in any position above parallel, but start with the bar on the floor.
For the conditioning workout, scale movements as necessary. Swings are Russian. You should not be scaling HSPUs with Abmats…full ROM always wins. Do negatives, wall walks, or use a box or bands.
OPEN GYM tonight from 7-7:45pm!
Coach Burgener on the Power Snatch!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Everyday I’m Musclin’
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Thursday 050312 — Click Here For Today’s Schedule
Parallette Shoot Throughs
Perform 50-75 Strict Reps
–Rest–
For Time:
30 Muscle Ups
Post Workout Time to Comments
For the skill segment, work up to the heaviest single rep Deadlift for the day.
For the conditioning workout, there are several substitution options. If you can’t do full MUs, try jumping, or banded. As a last resort, perform 100 pullups and 100 ring dips, broken up in any way you choose.
There is NO Endurance Workout today!
30 Bar Muscle Ups in 1:49!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Bodyweight Choices
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Tuesday 050112 — Click Here For Today’s Schedule
Turkish Situps
3-3-3-3-3-3
–Rest–
Complete the following in the least amount of sets possible:
50 Handstand Pushups
100 Pullups
This is not for time
Post Turkish Situp Loads and Workout Time to Comments
For the strength segment, perform 3 Turkish Situps on each side with as much weight as possible. You do not need to use the same load on each side. Take your time and don’t rush. Take caution getting the KB in and out of position…watch the rotator cuff! If you’re up for it, try doing two hands at once (see video below) — but don’t be dumb.
For the conditioning workout, you can break up each movement as you wish, but attempt in as few sets as possible. You can also alternate between movements as necessary. This workout is not timed. Rest as needed between sets.
Two Handed Turkish Situps
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Old Yeller
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by TOMORROW! Click here for more info
WOD for Thursday 042612 — Click Here For Today’s Schedule
2 Snatch Pulls + 2 Power Snatch (1 set)
2 rounds of 4 sets (70% 1RM)
3 rounds of 4 sets (80% 1RM)
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time::
Chest-to-Bar Pullups
Box Jumps (30/24)
GHD Situps
Post Jerk Loads and Workout Time to Comments
For the strength segment, keep in mind these are not for time AND you can and should rest and reset yourself and your bar for each repetition. Note that 1 set is 2 reps of each so four sets will look like this: Round 1 (70% 1RM Snatch) – 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn.
For the conditioning workout, scale pullups with a band as necessary, but stay chest to bar. Do not rebound on your Box Jumps.
ENDURANCE WORKOUT tonight at 6pm!
Charles Staley on the Snatch Pull
[youtubes]http://www.youtube.com/watch?v=zGdaI-rCIP0[/youtube]
Koklyaev 240kg Snatch Pull
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Hangin By A Thread
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by FRIDAY! Click here for more info
WOD for Wednesday 042512 — Click Here For Today’s Schedule
Jerk
3-3-3-1-1-1
–Rest–
For Time:
9 Hang Snatches (135/95)
50 Double Unders
7 Hang Snatches
50 Double Unders
5 Hang Snatches
50 Double Unders
Post Jerk Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Jerk for the day. Push, behind the neck, or split jerk is fine, but pick one and stick with it.
For the conditioning workout, receive every Snatch in a full overhead squat. No power snatching.
Klokov Jerk in Slow Motion
