CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 02-05-2008, 06:06 PM   #201
James Reynolds
Member James Reynolds is offline
 
James Reynolds's Avatar
 
Profile:
Join Date: Aug 2007
Location: Austin  TX
Posts: 689
Re: Some new CFPC workouts

In honor of a friend turning 40... this one is brutal. I don't think I'll do this again until I turn 40 in 6 years!

The Fab 40

For Time
40 meter walking lunges
40 pullups
40 meter walking lunges
40 pushups
40 meter walking lunges
40 situps
40 meter walking lunges
40 good mornings
40 meter walking lunges
40 squats
40 meter walking lunges
40 Double Unders
40 meter walking lunges
40 Ring Dips
40 meter walking lunges
40 abwheels
40 meter walking lunges
40 Pistols (alternating)
40 meter walking lunges

The pistols there at the end just suck, period.
__________________
Truth comes in the form of a 6 to 9 round burst - Maj Brown 1/75 Ranger Bn
  Reply With Quote
Old 02-09-2008, 10:05 AM   #202
Eugene R. Allen
Affiliate Eugene R. Allen is offline
 
Eugene R. Allen's Avatar
 
Profile:
Join Date: Sep 2004
Location: Tacoma  Washington
Posts: 1,715
Re: Some new CFPC workouts

During my plane ride back to Washington from Las Vegas (actually Henderson right next door) I made up these:

Renaissance

25 Double Unders
10 Squat Clean Thruster Slam (25 lb ball)
25 Box Jumps
10 Squat Clean Thruster (2 x 25 lb DB)
25 2-Hand Swings (52 lb KB)
10 Hang Squat Clean Thruster (75 lb BB)
3 Rounds for Time

The 2nd Renaissance

5 DL (230)
10 Box Jumps
5 Push Jerk (125)
10 Pullups
5 Power Clean (125)
10 Ring Dips
3 Rounds for Time

Up the Down Staircase

5 Floor SPUDS (Swing push up and dip w/o boxes)
10 Burger Flips (Standing to face down, roll over, get up, go down to your back, roll over and get up - that's 1)
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs (Crawl under a bench, stand and jump over)
5 Air Squat Tire Jump Throughs (into and out of the tractor tire)

My workouts tend to rhyme with their rep schemes, I like them to flow nicely even when just sitting on the page.

We did Renaissance on the 7th:

Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22

Then 12 hours later I had the SWAT boys do Babylon 5:

5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump
5 KB Clean and Jerk (52) each arm
5 Barbell Snatch (75)
5 Rounds for time

Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20

Renaissance and Babylon 5 on consecutive days is a real back workout.
__________________
www.crossfitpc.blogspot.com Come and Get Some
  Reply With Quote
Old 02-14-2008, 05:58 PM   #203
Sam Cannons
Member Sam Cannons is offline
 
Sam Cannons's Avatar
 
Profile:
Join Date: Dec 2005
Location: Cairns  Queensland
Posts: 123
Re: Some new CFPC workouts

Got new one to for you guys to try.

(insert really cool name here)

10 min for max rounds of

7 Power Clean 135lbs
7 Power Snatch 95lbs


Fry's the grip, i got 7.5 rounds first try.
  Reply With Quote
Old 02-18-2008, 05:54 PM   #204
Sam Cannons
Member Sam Cannons is offline
 
Sam Cannons's Avatar
 
Profile:
Join Date: Dec 2005
Location: Cairns  Queensland
Posts: 123
Re: Some new CFPC workouts

Any takers ?
  Reply With Quote
Old 02-18-2008, 07:41 PM   #205
Joe Waguespack
Member Joe Waguespack is offline
 
Joe Waguespack's Avatar
 
Profile:
Join Date: Nov 2007
Location: Slidell  LA
Posts: 436
Re: Some new CFPC workouts

Quote:
Originally Posted by Sam Cannons View Post
Got new one to for you guys to try.

(insert really cool name here)

10 min for max rounds of

7 Power Clean 135lbs
7 Power Snatch 95lbs


Fry's the grip, i got 7.5 rounds first try.
NICE

I will be trying this. I would raise the reps to 10 and do 10 rounds for time. But I'm silly(or stupid) like that

Last edited by Joe Waguespack; 02-18-2008 at 07:48 PM..
  Reply With Quote
Old 02-18-2008, 09:30 PM   #206
Jason Ackerman
Affiliate Jason Ackerman is offline
 
Jason Ackerman's Avatar
 
Profile:
Join Date: Sep 2007
Location: Slingerlands  NY
Posts: 1,675
Re: Some new CFPC workouts

nice, how about, "Got Power?"
__________________
www.albanycrossfit.com
You have no idea what you are capable of!
Get Some!
  Reply With Quote
Old 02-19-2008, 04:01 PM   #207
Christian Gotcher
Member Christian Gotcher is offline
 
Christian Gotcher's Avatar
 
Profile:
Join Date: Nov 2007
Location: Annapolis  Maryland
Posts: 751
Re: Some new CFPC workouts

I just found this thread and absolutely love it. I don't really have an affiliate or a gym, but a couple of guys at my school and I have some pretty fun workouts we play around with. I'll give a few names:

"The Amphibian"
10 Rounds for time of
100 Meter Swim (whatever stroke)
15 Wall Dips
7 Pull-ups

Wall dips are essentially muscle-ups off the pool wall- get full extension on top and on bottom (meaning you'll be underwater on the bottom end of it)

"The Wheelchair"
-3 Rounds of-
20 meter walking lunges
20 meter frogjumps
20 meter sprint
-Followed by-
6 Hill Sprints, ~40 yards (ours is pretty steep- probably a 14-16 grade)
-Finished with-
Four mile run (preferably on light hilly terrain)
20 pull-ups

For frogjumps, get into the squat part of a squat-thrust, jump forwards as far as you can into the same position, and repeat. These are probably the worst exercises in the whole thing. I didn't really feel the pain until afterwards, but it hurt... a lot.

Just tried "Bad Snake" after 2 500s in the pool- solid workout. I was slow as anything at 13:25, but those L-pullups and KTE's are pretty menacing.

Last edited by Christian Gotcher; 02-19-2008 at 04:04 PM..
  Reply With Quote
Old 02-19-2008, 04:05 PM   #208
Sam Cannons
Member Sam Cannons is offline
 
Sam Cannons's Avatar
 
Profile:
Join Date: Dec 2005
Location: Cairns  Queensland
Posts: 123
Re: Some new CFPC workouts

"Got Power" - i like it


GOT POWER

10min for max rounds

7 Power Clean 135lbs
7 Power Snatch 95lbs
  Reply With Quote
Old 02-19-2008, 04:06 PM   #209
Sam Cannons
Member Sam Cannons is offline
 
Sam Cannons's Avatar
 
Profile:
Join Date: Dec 2005
Location: Cairns  Queensland
Posts: 123
Re: Some new CFPC workouts

Good luck Joe let us know how you go !
  Reply With Quote
Old 02-19-2008, 04:09 PM   #210
Joe Waguespack
Member Joe Waguespack is offline
 
Joe Waguespack's Avatar
 
Profile:
Join Date: Nov 2007
Location: Slidell  LA
Posts: 436
Re: Some new CFPC workouts

Quote:
Originally Posted by Sam Cannons View Post
Good luck Joe let us know how you go !
Will do. If I can type after that. Me and my bright ideas.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
CF workouts + traditional mass gain gym workouts Jason S Roth Fitness 6 06-15-2007 02:12 PM
Eugene - question about CFPC menu Brandon Michael Enos Workout of the Day 10 04-20-2007 11:19 PM
5 X 5 and SS Workouts? Ben Bundy Starting 2 09-05-2006 06:52 AM
Different Workouts Sebastian Workout of the Day 11 06-23-2004 04:42 AM
21-15-9 workouts Matt McManmon Fitness 8 04-08-2004 12:10 PM


All times are GMT -7. The time now is 05:12 PM.


CrossFit is a registered trademark of CrossFit Inc.