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-   -   Home-Made WODS (http://board.crossfit.com/showthread.php?t=70519)

John Wampler 09-27-2011 04:02 PM

Home-Made WODS
 
Post under this thread if you have created a killer wod. One that makes you puke on a perfectly good floor. keep it simple just post the wod. ill start

21 burpee/squat clean/thruster , run 400 meters , 15 burpee/squat clean/thruster , run 400 meters, 9 burpee/squat clean/thruster , DONE

~ use #35 dumbbell for this exercise.

My Time = 20:09

Marcel Zwinger 09-28-2011 01:16 AM

Re: Home-Made WODS
 
1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of
Kettlebellswings, 2Pood
Burpees


I'm not doing it

Graeme Moore 09-28-2011 07:37 AM

Re: Home-Made WODS
 
Either AMRAP or For Time (I like 50 or 100 reps for time):

Lift 110lb sandbag from floor, place on top of wheelie bin/trash can (or any shelf at ~chest height), drop it back to the floor. 1 rep.

Makes for an enjoyable Saturday afternoon in the sun :evilsmile

Ben Norris 09-28-2011 03:49 PM

Re: Home-Made WODS
 
Quote:

Originally Posted by Marcel Zwinger (Post 990156)
1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of
Kettlebellswings, 2Pood
Burpees


I'm not doing it

Did yesterday: 1.5 Pood Kb Swings 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10

The KB swings were all easy but since my shoulders were fried it made the burpees so much slower! Good little WOD though as it does not really tax one area of the body too much. Doing double the work with the heavier bell would SUCK though! + DOUBLE THE BURPEES :eek:

Lincoln Brigham 09-28-2011 05:42 PM

Re: Home-Made WODS
 
The assumption here is that a "killer WOD" that makes you puke on the floor means it's a good workout. This is not necessarily so.

Marcel Zwinger 09-29-2011 01:21 AM

Re: Home-Made WODS
 
agreed

Ash Smith 09-29-2011 06:49 AM

Re: Home-Made WODS
 
Ditto...in fact, one of the most common and concise criticisms of CF is that just because a workout leaves you in a pool of sweat doesn't mean it's effective for your goal. Mental intensity, sure. Swing a kb 1,000 times!

Graeme: I like routines like that because they directly resemble actual, functional work. At the same time, I always feel a little silly because I'm exercising when I have actual yardwork at home that needs to be done. One of the most depressing things about many exercise programs is that it forces us to sit back and realize how sedentary modern life has become.

The other day I had to move a bunch of 20#-100# sandstone rocks 100' across the yard. Naturally, I carried them overhead for the extra challenge.

Sheldon Victorine 10-02-2011 08:21 AM

Re: Home-Made WODS
 
Warm up:
1 mile run
50 D/U

WOD:
AMRAP 20 mins
5 HSPU
10 Pull ups
15 Push ups (hand release)

rest 5 mins

3 rounds
10 Turkish get ups (5 left arm, 5 right arm)
20 crunches
10 sky reachers

Row 1000M

Sheldon Victorine 10-02-2011 08:25 AM

Re: Home-Made WODS
 
warm up:
1000M row
50 D/U
static stretching

wod:
5 rounds
30 dumbbell bulgarian split squats (15 a leg)
20 box jumps
10 deadlift #185

core:
3 rounds
plank hold and lift opposing arm to opposing foot x 10
plank hold 30 sec
ski abs x 10 each side
+
Accumilate 60 seconds of L-sit

7 rounds
100 single ropes
100M row
(Row acts as active recovery)

Sheldon Victorine 10-02-2011 08:28 AM

Re: Home-Made WODS
 
1000M Row
Static stretching

wod:
50 OHS #65
40 KBS #1.5 pood
30 Knees to elbows
20 burpees
10 DB lunges #35

Mobility:
Ring work
Shoulder mobility exercises
+
3 sets
DB external rotations #20, 6-8 reps


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