CrossFit Bodyweight Workouts + More

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Mastery
Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
edited January 2012 in The Weight Room
These workouts are NOT for the faint of heart. Alot of this ? is brutal as ? . I'm positive everyone will benefit from these workouts. I do them 5 days a week, and with so many options, it's hard to get bored. With that being said... HAVE FUN!!!

http://www.pdf-archive.com/2011/10/15/crossfitbodyweightworkoutresourcev2-0/
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    For those of you that decide to tryout some of these workouts, please come back to this thread and let everyone else know how your experience was :tu
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    I just did the 'Cindy' this morning for the first time :tu I was able to squeeze out 22 rounds in 20 minutes. That equates to 110 pullups, 220 pushups, and 330 squats.

    Completing 1 set of pullups, pushups, and squats = 1 round. Then you repeat over and over until time is up :tu

    Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 pullups
    10 pushups
    15 squats
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    Just finished up knocking out 'deck of cards' (core variation) :tu Going through the whole deck with no rest is the way to do it to get the most out of the workout.

    Deck of Cards (Core Variation)

    Take deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

    Hearts - burpees

    Diamonds - mountain climbers (4ct)

    Spades - flutterkicks (4ct)

    Clubs - situps

    Jokers - Run 400m (1/4 mile)
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  • TANGLUNG
    TANGLUNG Members Posts: 806 ✭✭
    edited October 2011
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    Damn, this is nice!
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  • whatevathehell
    whatevathehell Members Posts: 4,015 ✭✭✭✭✭
    edited October 2011
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    props on this,...Ive seen a crossfit place up the road but had no idea what the ? was..just youtubed it and ? seems thorough...my only gripe is some people are sacrificing form for speed and quantity. will incorporate this into my workout.
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    whatevathehell wrote: »
    props on this,...Ive seen a crossfit place up the road but had no idea what the ? was..just youtubed it and ? seems thorough...my only gripe is some people are sacrificing form for speed and quantity. will incorporate this into my workout.
    Yeah, those are the ? retards :td CrossFit is much more than this, as I'm sure you know. These are just the many bodyweight workouts one can do :tu
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  • whatevathehell
    whatevathehell Members Posts: 4,015 ✭✭✭✭✭
    edited October 2011
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    just looked at the pdf..man that ? is insane..IM too old to be trying that ? ...
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  • Well Got Dam
    Well Got Dam Members Posts: 5,440 ✭✭✭✭✭
    edited October 2011
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    might have to try this ?
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    whatevathehell wrote: »
    just looked at the pdf..man that ? is insane..IM too old to be trying that ? ...
    Lmao! ? man up and give some of those workouts a try :tu Now that I know you've looked at them, I know you know they will do nothing but benefit you :tu
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    DAMITT wrote: »
    might have to try this ?
    Try it :tu Then come back and share your experience.
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    I just got done doing the 'Tabata Something Else.' ? started off brutal as ? with the pull-ups & push-ups lol If anyone wants to try this and doesnt understand tabatas, feel free to ask :tu

    Tabata Something Else
    Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
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  • Madbeats
    Madbeats Members Posts: 544 ✭
    edited October 2011
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    Some of my buddies do this stuff. Crazy as heck but they get results fast.
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    Madbeats wrote: »
    Some of my buddies do this stuff. Crazy as heck but they get results fast.
    Yeah this ? is crazy, and like I mentioned earlier, not for the faint of heart lol

    This is what I did this morning (6:00 am):

    Bad Snake
    100 rope jumps
    21 knees-to-elbows (hanging from pullups bar w/ forward grip, bring your knees up to touch your elbows)
    50 Push ups
    15 L-Pullups (holding your legs up in the air at 90 degree angle)
    100 rope jumps
    15 knees-to-elbows
    35 Push ups
    12 L-Pullups
    100 rope jumps
    12 knees-to-elbows
    20 Push ups
    9 L-Pullups

    Tonight I'm going to finish strong with the:

    Tabata Run
    Sprint 20 seconds, rest 10 seconds, repeat for a total of 8 times.

    (Except instead of 8 intervals, I plan on doing 32 intervals [16 minutes total]).
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  • dc's teflondon
    dc's teflondon Members Posts: 5,895 ✭✭✭✭✭
    edited October 2011
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    that ? cray....that ? cray....that ? cray
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    dc's teflondon wrote: »
    that ? cray....that ? cray....that ? cray
    Lmao! After you do some of the workouts, make sure you report back to this thread my nig :tu
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    This morning I knocked out:

    The Reckoning
    Run 1 mile
    100 bodyblasters (burpee--pullups--knees-to-elbows)
    Run 1 mile

    Anyone else try any of this ? yet?
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  • Ishi
    Ishi Members Posts: 4,649 ✭✭✭✭✭
    edited October 2011
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    eh i ain't ready for this ? yet.

    I can't even run i mean run a mile and a half yet. I'm hitting the gym 30 minutes everyday cardio everyday tho hoping to change that.
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  • all original
    all original Members Posts: 580 ✭✭✭✭✭
    edited October 2011
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    been doin crossfit for about 6 months now...

    work-out today for time...

    1 mile run
    50 air squats
    50 sit ups
    40 ball slams
    35 box jumps
    30 push ups
    25 pull ups
    20 push press
    15 dips

    finished in 10:59
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    all original wrote: »
    been doin crossfit for about 6 months now...

    work-out today for time...

    1 mile run
    50 air squats
    50 sit ups
    40 ball slams
    35 box jumps
    30 push ups
    25 pull ups
    20 push press
    15 dips

    finished in 10:59
    Good ? homie :tu
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  • all original
    all original Members Posts: 580 ✭✭✭✭✭
    edited October 2011
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    mainly cardio today...

    4 rounds....

    run a mile
    row a mile
    25 burpees
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    Today I knocked out:

    Running with Angie
    100 pullups
    Run 1 mile
    100 pushups
    Run 1 mile
    100 situps
    Run 1 mile
    100 squats
    Run 1 mile
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  • all original
    all original Members Posts: 580 ✭✭✭✭✭
    edited October 2011
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    WallH wrote: »
    Today I knocked out:

    Running with Angie
    100 pullups
    Run 1 mile
    100 pushups
    Run 1 mile
    100 situps
    Run 1 mile
    100 squats
    Run 1 mile









    good ? ....thank ima do this one next week. gotta pt test friday so tomorrow gone be my last day til monday
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    all original wrote: »
    good ? ....thank ima do this one next week. gotta pt test friday so tomorrow gone be my last day til monday
    Yeah, that ? had a ? exhausted like a ? lol

    What branch you in? I was in the Navy (served with the Marine Corp the majority of my enlistment), but I got out back in '07.
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  • all original
    all original Members Posts: 580 ✭✭✭✭✭
    edited October 2011
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    yea dat ? really look like it break a ? off fa real. how long it took you to finish? im in the army tho bruh
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  • Mastery
    Mastery Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
    edited October 2011
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    all original wrote: »
    yea dat ? really look like it break a ? off fa real. how long it took you to finish? im in the army tho bruh
    I didnt keep time, but if I was to guess, I'd say a little over an hour, if that.
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