CrossFit Bodyweight Workouts + More
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Mastery
Guests, Members, Writer, Content Producer Posts: 14,776 ✭✭✭✭✭
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/
http://www.pdf-archive.com/2011/10/15/crossfitbodyweightworkoutresourcev2-0/
Comments
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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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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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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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Damn, this is nice!
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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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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.
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just looked at the pdf..man that ? is insane..IM too old to be trying that ? ...
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might have to try this ?
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whatevathehell wrote: »just looked at the pdf..man that ? is insane..IM too old to be trying that ? ...
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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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Some of my buddies do this stuff. Crazy as heck but they get results fast.
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Some of my buddies do this stuff. Crazy as heck but they get results fast.
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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that ? cray....that ? cray....that ? cray
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dc's teflondon wrote: »that ? cray....that ? cray....that ? cray
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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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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. -
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 -
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 -
mainly cardio today...
4 rounds....
run a mile
row a mile
25 burpees -
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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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 -
all original wrote: »good ? ....thank ima do this one next week. gotta pt test friday so tomorrow gone be my last day til monday
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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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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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