Tagged as: pullup

New Baseline Leaderboard

Thanks to everyone who came to watch or participate in our 4th Baseline Challenge. We are so proud of each and everyone of you guys. The New Leaderboard is as follows:

Girls Rxd

1. Carrie P 4:55

2. Ashley P 5:08

3. Petergaye K 5:22

Mens Rxd

1. Mikkel 3:50

2. Rasmus 3:50

3. Kirk 3:53


Monday’s Workout

Strength: Front Squat 5×2


5 min of work-
20 Jumping lunges
10 HR pushups

Rest 2min Repeat

Tuesday’s Workout

Strength: Push Press 3×3


  • 15 minutes of work:
    Run 50m
    10 Pullups
    Run 100
    10 pullups
    Run 150
    10 Pullups
  • Run 200m
  • 10 Pullups
  • Run 250m
  • 10 Pullups….


Baseline Challenge this Saturday!

Check in begins at 8:40, and will conclude by 10:30 am. Check-in will include receiving your T-shirt, wristband, and obtaining your scorecard. You must present your score card before you enter your heat. To keep the standards high, each of you will have a judge with you during your entire baseline workout. We are asking all participating athletes to help judge at least one or more of the heats. This is a great opportunity to help your fellow athlete meet all of the standards. We will be briefing everyone on the movement standards before we begin.

Opening remarks will be at 8:50 am, and the first heat will kick off promptly at 9 am!!!
The first four heats will run on 15 minute increments, with a 12 minute time cap per heat. The later heats will run every ten minutes, with an 8 minute time cap per heat. Please RSVP via this email if you have not already! We need an accurate count to assign the heats.We will be setting up an athlete warm-up area in the back parking area. This will allow you guys to warm up and be ready to go in time for your heat.

There will be prizes for first and second place male and female Rx’d scores.


Schedule of Events

  • 8:30-8:50 AM Check in
  • 8:50-9:00 Opening Remarks & Movement Standards Review
  • 9:00-9:12 Heat 1
  • 9:15-9:27 Heat 2
  • 9:30- 9:42 Heat 3
  • 9:45-9:57 Heat 4
  • 10:00- 10:08 Heat 5
  • 10:10-10:18 Heat 6
  • 10:20-10:28 Winners announced!

CF Naples

Friday’s Workout

Strength: Deadlift 1 Rep Max (overhead grip only)



1 minute each: 4 rounds

  • Pullup
  • Ring Row
  • Dip
  • Box Jump

Score: Max Reps per round

Saturday’s Workout

Baseline Challenge this Saturday!

CrossFit Naples Harlem Shake

The 30-second phenomenon that has the nation grabbing their video cameras and dancing in their wackiest attire has invaded college hoops. Whether it involves the fans or the teams themselves, the ‘Harlem Shake’ is the newest fad in the NCAA, Professional Sports, you name it the Harlem Shake has invaded.

DJ Baauer introduced the single “Harlem Shake” to the world in May 2012. Since then, the internet has exploded with viewer videos, each imitating the one before.

We decided to try it ourselves on Sunday. Needless to say we had a blast. You can see the video here: http://www.youtube.com/watch?v=1pYY0CAWofQ

Harlem Shake

Monday’s Workout

Strength: Back Squat 3 x 3


3 rounds, 30 secs per station, of:

  • Pull-up
  • Push-up
  • Sit-up (butterfly)
  • Air Squat

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs.

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