Bodyweight Workouts
Crossfit WOD’s incorporating bodyweight exercises — pullups, pushups, dips, handstand pushups, muscle ups, and box jumps
On Your Back and Heavy
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Monday 042312 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1-
–Rest–
AMRAP in 12 minutes:
5 Front Squats (135/95)
10 Knees To Elbows
15 Double Unders
Post Workout Time to Comments
For the strength segment, work up to a heavy 1RM Back Squat. All reps taken BELOW parallel. Get that cowbell ringing today!
For the conditioning workout, take the Front Squats from the floor. Only use a rack if absolutely necessary. Scale KTE as necessary. Sub parallette jumps for DUs.
ENDURANCE WORKOUT tonight at 6pm!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
1 Armed Bandit
4 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Friday 042012 — Click Here For Today’s Schedule
Power Snatch
5-5-5-3-3-3
–Rest–
4 Rounds For Time:
10 1-arm KB Push Press (each side)
200 Single Unders (or two minutes)
Post Power Snatch Loads and Workout Load and Time to Comments
For the strength segment, work up to a heavy set of 3 Power Snatches. A power snatch is received in any position above parallel, so don’t be afraid to drop under the bar. You can, and should, reset your starting position on the floor for each rep of each set.
For the conditioning workout, use the heaviest KB you can handle with good form. Use the same load on each side. For the jump ropes, complete 200 reps or 2 minutes max before starting the next round.
OPEN GYM tonight from 7-7:45pm!
Sage Burgener Demos 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
Dirty Diana
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Wednesday 041812 — Click Here For Today’s Schedule
Deadlift
5-5-5-3-3-3
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlifts (225/155)
Handstand Pushups
Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy set of 3 Deadlifts. Lower all reps back to the floor under some control. Don’t just drop the bar from your hip.
The conditioning workout is a CrossFit Benchmark WOD. Scale Deadlift load to 65% 1RM for maximum intensity. For HSPUs, DO NOT cut your ROM short by using Abmats under your head (unless you can tell me one other exercise we do in CrossFit where this is acceptable). See videos below for some appropriate scaling options
Scaling Handstand Pushups
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Gotta Keep Your Chin Up
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Tuesday 041712 — Click Here For Today’s Schedule
Weighted Pullups/Chinups
1-1-1-1-1-1-1-1
–Rest–
AMRAP in 12 minutes:
5 Chest to Bar Pullups
10 Pistols (total)
15 Ball Slams (30/20)
Post Pullup Loads and Workout Rounds to Comments
For the strength segment, with either an over or underhand grip perform single reps, getting your chin over the bar, as heavy as possible without kipping.
For the conditioning workout, scale your Pistols as necessary…be sure your knee tracks in the direction of your toes whatever you do. Keep tight form on Ball Slams…you should be in a good “bottom of the squat” posture as you slam and receive the ball off the ground.
1-Legged Squat Fun
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Cardio Pyramid
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Sunday 041512 — Click Here For Today’s Schedule
Plank Holds
–Rest–
For Time:
Run 400m
50 Squats
40 Situps
30 Double Unders
20 Pushups
10 Overhead Walking Lunges (45/25)
20 Pushups
30 Double Unders
40 Situps
50 Squats
Run 400m
Post Workout Time to Comments
For the skill segment, Coach Paul will take you through a variety of plank hold positions and time tests.
For the conditioning workout, scale movements as necessary.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
800m x 4 to 6 reps with 2 min recovery between reps.
For last rep there will be a 5 burpee penalty for every second slower than fastest rep.
For example, if fastest 800m is 3:00 & last rep is 3:05, you will incur 25 burpee penalty.
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
