Tag Archives: Pull ups


Mon WOD 02.15.16

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run Easy 500m Row 20 Burpee Sprint   WOD Del For time: 25 Burpees Run (medicine ball), 20/14 lbs, 400 m 25 Pull Up (Weighted)s, 20/14 lbs Run (medicine ball), 20/14 lbs, 400 m 25 Handstand Push Ups Run (medicine ball), 20/14 lbs, 400 m 25 […]


Tuesday WOD 09.15.15

WARM UP Burgener Warm Up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]


CFBF 2015 7th Annual Memorial Day Murph

CrossFit by BodyFit is proud to announce that we are an official host for the 2015 Memorial Day Murph. Benefitting the LT Michael P. Murphy Memorial Scholarship Foundation.   Memorial Day Monday, May 25th at 9:00am -Registration- Option 1: $10.00 donation per person (including kids participating in the sMurph). Click HERE to register   Option […]


WOD 12.18.13

Day 6 of the 100 Day Burpee Challenge¬†   WARM UP Joint Rotations Shoulder Pass Through 50 unbroken KB swings WOD Rowling (Have Fun with it ) then Pick a 2min Challenge on the Board Then Prowler Push STRONGMAN Death by KB swings Russian (Go Heavy)   EWOD Tabata AirDyne for calories 8 rounds of […]


DAILY WOD 06.13.13

  NO KID FIT SATURDAY! ALL OTHER SATURDAY CLASSES ARE ON! We are heading to Carson for the Legendary Competitor Competition Meagan and Phil C are competing Come and cheer them on! Click HERE for info WARM UP Joint Rotations (as a group) Shoulder Pass Throughs (as a group) 400m easy run then 10m inch […]

Cindy 08.31.09 009

Increase Your Strict Pull ups in 6-8 weeks

6-8 weeks 5 Days Consecutive Mon-Fri Rest Sat Sun Every Morning on Training Days 3 Max sets of Push ups rest 5-10min between sets 3+ Hours Later Day 1 5 Sets Max Rep Strict Pull up Rest 90sec between sets Day 2 Strict Pull up 1-2-3-4-5-6…. Until you can no longer keep up with the […]

WOD 10.14.09

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]