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Old 12-04-2013, 11:00 AM   #141
Glenn Plomchok
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Re: Home-Made WODS

5 rounds for time

20 cal airdyne
30 ab mat sit ups
20 step walking lunges with 45lb plate locked out overhead.

Did this yesterday...was harder than it looked on paper
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Old 12-06-2013, 07:59 AM   #142
Mike Doehla
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Re: Home-Made WODS

225 lbs
12 deadlifts 3 burpees
9 deads 6 burpees
6 deads 9 burpees
3 deads 12 burpees
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Old 12-06-2013, 04:17 PM   #143
Spencer Pearlman
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Re: Home-Made WODS

Crossfit Mayhem's Metcon for the day was solid. Did presses, front squats, and cleans before so I wasn't looking for something heavy.

5 rounds:
5 pull ups
10 KB swings
15 Situps (did 25# ab mat situps)

5 rounds was kinda easy. Granted, I used a 1.5 pood KB instead of 2 pood (don't have a 2 pood KB).
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Old 12-07-2013, 02:43 AM   #144
William Garrett
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Re: Home-Made WODS

15 Min AMRAP

200m Row @ 1:40 pace
15 abmat situps
5 box jumps @ 30"


Good workout, not entirely to bad, but fairly challenging after a squat day dealing with soreness and a bum shoulder.
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Last edited by William Garrett : 12-07-2013 at 02:46 AM.
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Old 12-07-2013, 03:32 PM   #145
Spencer Pearlman
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Re: Home-Made WODS

Simple one with mostly bodyweight -- did this one today as part of an off day from heavy lifting

1 Pull-up
2 Push-ups
3 25# Ab Mat Sit-ups

Goal is to complete each in a minute. For round 2, multiply the # above by 2; round 3, multiply by 3; etc. If you can't complete it in a minute, the workout is over. So keep going until then.
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Old 12-07-2013, 05:14 PM   #146
Mike Doehla
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Re: Home-Made WODS

100 Ring push ups
*every time you stop get up and sprint 50 yards
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Old 12-10-2013, 03:03 PM   #147
Maurice Mayfield Jr
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Re: Home-Made WODS

did this today
20min time cap
21-15-9
T2B
Push press 115

10 burpess
20 power cleans
30 box jumps
40 front squats 135

than after that
Clean and jerk
3,3,3,3,3,
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Old 12-12-2013, 01:39 PM   #148
Jon Campbell
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Re: Home-Made WODS

We did a fun one the other day, not idea if it was home made or where it came from.

15 min running clock
Row 2K - with the remaining time preform max DU's

Your score is the your double under count.
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Old 12-12-2013, 02:03 PM   #149
Miles Roberts
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Re: Home-Made WODS

I really liked one posted by a local box the other day. Haven't done it yet, but would like to.

100m walking lunge with 95lb (subjective of course) barbell overhead. Each drop: 3 burpees. For time.
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Old 12-14-2013, 06:04 AM   #150
Collin Day
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Re: Home-Made WODS

Completed this the other day.

EMOM 20

Even - 20 Calorie Row (dropped to 15 halfway through)
Odd - 15 toes to bar
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