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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-27-2011, 04:02 PM   #1
John Wampler
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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
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Old 09-28-2011, 01:16 AM   #2
Marcel Zwinger
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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
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Old 09-28-2011, 07:37 AM   #3
Graeme Moore
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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
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Old 09-28-2011, 03:49 PM   #4
Ben Norris
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Re: Home-Made WODS

Quote:
Originally Posted by Marcel Zwinger View Post
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
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Old 09-28-2011, 05:42 PM   #5
Lincoln Brigham
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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.
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Old 09-29-2011, 01:21 AM   #6
Marcel Zwinger
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Re: Home-Made WODS

agreed
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Old 09-29-2011, 06:49 AM   #7
Ash Smith
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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.
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Old 10-02-2011, 08:21 AM   #8
Sheldon Victorine
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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
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Old 10-02-2011, 08:25 AM   #9
Sheldon Victorine
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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)
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Old 10-02-2011, 08:28 AM   #10
Sheldon Victorine
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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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