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 10-31-2011, 08:41 AM   #31
William Tauch
Member William Tauch is offline
 
Profile:
Join Date: Oct 2011
Location: Cincinnati  OH
Posts: 1
Re: Home-Made WODS

Hey guys I'm new to crossfit. ive been a fan of it for years and sort of incorporated it into my workouts during S.H.I.T (super high intensity training) cycle.I used to be heavy in to lifting/ bodybuilding for 4+ years but gave it up for something else that i love. So now I'm trying to lean down and get fit.

My WOD for today is:

-Warmup- 5 min of jogging/jumping jacks/buttkicks/high knees (basically Insanity warm up)
-Stretch- 3 min

WOD:
pushups x20
shoulder press x20 (60lb dumbbells)
bicep curls x20 (ez bar 50% -60%1rpm)
lying skull crushers x 20 (ez bar 50%-60%)
jump squats x 20
-try not to rest during round.

5 rounds with 2min rest in between each round.
So youll do all 5 workouts straight then rest for 2 min. total of 500 reps.

i dont know if you will consider this crosssfit, but its what i made and it gets very very hard the last 2 rounds...
please give me feedback. thanks
  Reply With Quote
Old 11-05-2011, 11:31 AM   #32
Steven Thunander
Member Steven Thunander is offline
 
Profile:
Join Date: May 2010
Location: Milwaukee  WI
Posts: 614
Re: Home-Made WODS

AMRAP 20
5 Deadhang Chinups
7 Hang power cleans, 95# BB
9 Burpees
  Reply With Quote
Old 11-06-2011, 11:47 AM   #33
Sean Whitty
Member Sean Whitty is offline
 
Sean Whitty's Avatar
 
Profile:
Join Date: May 2011
Location: Norfolk  VA
Posts: 30
Re: Home-Made WODS

5 RFT
ring L sit :30
20 Wallball overhead lunges
__________________
Crossfit DOB:3/7/2011 M/22/6'2"/CW 189
The Outlaw Way
  Reply With Quote
Old 12-04-2011, 06:55 PM   #34
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,492
Re: Home-Made WODS

Posted this one to the WOD Shop....

For time
All movements performed with two KB except 1st
Use 1.5 for 1st movement, then 1 pood for all others

10 KBS 1.5 pood
10 Front squats
10 Renegade rows
10 Snatch
10 Burpees
10 Sumo DL
10 Mountain climbers on KB
10 Bent over rows
10 KBS
10 Push-ups on bells
  Reply With Quote
Old 12-07-2011, 11:32 AM   #35
Jeremy Wagner
Member Jeremy Wagner is offline
 
Profile:
Join Date: Dec 2011
Location: Stanwood  WA
Posts: 24
Re: Home-Made WODS

10,9,8,7,6,5,4,3,2,1
T2B Pull ups (1 T2B, 1 PU =1)

25 Squats on even
25 Push ups odd
  Reply With Quote
Old 12-07-2011, 11:41 AM   #36
Jeremy Wagner
Member Jeremy Wagner is offline
 
Profile:
Join Date: Dec 2011
Location: Stanwood  WA
Posts: 24
Re: Home-Made WODS

10,9,8,7,6,5,4,3,2,1

Burpee L Sit Pull ups
HSPU
  Reply With Quote
Old 12-07-2011, 11:43 AM   #37
Jeremy Wagner
Member Jeremy Wagner is offline
 
Profile:
Join Date: Dec 2011
Location: Stanwood  WA
Posts: 24
Re: Home-Made WODS

1,1,1,1,1,1,1
Hang Snatch

3,3,3,3,3
OHS

5,5,5
Power Clean
  Reply With Quote
Old 12-10-2011, 11:32 PM   #38
Steven Thunander
Member Steven Thunander is offline
 
Profile:
Join Date: May 2010
Location: Milwaukee  WI
Posts: 614
Re: Home-Made WODS

5 RFT
Run 50 meters, touch, and run back
7 SDHP, 135#
7 Thrusters, 135#
10 bar facing burpees
Rest 1 minute
  Reply With Quote
Old 12-11-2011, 11:24 PM   #39
Marcel Zwinger
Member Marcel Zwinger is offline
 
Profile:
Join Date: Dec 2008
Location: Podersdorf  Burgenland
Posts: 327
Re: Home-Made WODS

AMRAP 12 of
3 reps Deadlift, 80%max
Sprint 100m

time each 100m separately
  Reply With Quote
Old 12-14-2011, 10:28 AM   #40
Steven Thunander
Member Steven Thunander is offline
 
Profile:
Join Date: May 2010
Location: Milwaukee  WI
Posts: 614
Re: Home-Made WODS

"KeVa" (Combination of Kelly and Eva)
3 rounds for time of
Run 800m
30 swings, 2 pood kb
30 pullups
Run 800m
30 wall ball shots, 20# ball
30 box jumps, 24"
  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

vB 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
Home made T-Handle Keefe Potts Equipment 3 01-04-2010 05:04 PM
Home made CF equipment Brad Normand Equipment 16 10-26-2008 06:16 AM
Home made rings Thomas Beasley Equipment 4 05-28-2006 05:10 PM
"Home made" stuff Fiona Muxlow Equipment 8 04-12-2006 01:43 PM
Home made kettlebells Mark Garcia Equipment 13 02-22-2006 08:31 PM


All times are GMT -7. The time now is 01:07 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.