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

Spencer Pearlman 11-19-2013 04:31 PM

Re: Home-Made WODS
 
[QUOTE=Mike Doehla;1206943]21-15-9
225lb deadlift
53lb kb swing american
Ring push ups[/QUOTE]

I'm getting my kettlebell tomorrow, so I may give this one a shot this week. Looks like a good one.

Mike Doehla 11-19-2013 08:24 PM

Re: Home-Made WODS
 
Had a few girls do this one tonight. They are not happy with me since there pretty new to this stuff and they wanted to keel over.

15-12-9-12-15
Kb swings "American" one used 35 the other used 15
Burpees
Squats

Their times were 12:42 and 18:03. The later used the small kb too.

Spencer Pearlman 11-27-2013 04:56 PM

Re: Home-Made WODS
 
Did this one last week and again today.

EMOM Power Cleans
First 5 minutes - 5 reps at ~60% max
Next 4 minutes - 4 reps at ~65%
Next 3 minutes - 3 reps at ~75%
Next 2 minutes - 2 reps at ~85%
Next 1 minute - 1 rep at ~90%

After that, I worked up to as close as possible to my 1RM (ended up 5lbs below).

Kept the heart rate up. Really enjoy doing this one.

Mike Doehla 11-30-2013 11:28 AM

Re: Home-Made WODS
 
I'm about to do this one

As many rounds as I feel like I can do until my form breaks. I will rest after each round.

With 225lb barbell
3 deadlifts to knee height
5 full deads
3 Romanian deads
Max rep barbell shrugs at the top

If you fail any reps in the complex you're penalized with a 50 yard sprint.

Spencer Pearlman 11-30-2013 08:06 PM

Re: Home-Made WODS
 
Found this one while watching one of Brian Mackenzie's videos on youtube - just did it on my treadmill, actually.

8 rounds:
400 meters
90 seconds rest

Ended up going faster with each round. :run::run:

Michael DeMeo 12-02-2013 07:17 PM

Re: Home-Made WODS
 
Did this one today?

21-15-9 (w/95+#)
Thrusters
Front Squats
Push Press
OH Squats

Between each movement, Jump Rope 100 Singles.

Mike Doehla 12-03-2013 08:22 AM

Re: Home-Made WODS
 
[QUOTE=Michael DeMeo;1209082]Did this one today?

21-15-9 (w/95+#)
Thrusters
Front Squats
Push Press
OH Squats

Between each movement, Jump Rope 100 Singles.[/QUOTE]

Lots of redundancy don't you think?

Spencer Pearlman 12-03-2013 12:41 PM

Re: Home-Made WODS
 
[QUOTE=Jim Bond;1204063]Always liked doing pyramids

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

Pull ups (strict) x 1
Sit Ups x 3
Push Ups x 2
Dips x 1
(* multiply number by round for total; example: Round 5 situps x 3 = 15 situps)

Haven't done it in a while but I was always just under 30 minutes.
[/QUOTE]

Ended a press + Invictus' workout with this. Only got up to 7 (did weighted ab-mat situps), though...then kinda died down. I liked this one.

Michael DeMeo 12-03-2013 04:09 PM

Re: Home-Made WODS
 
[QUOTE=Mike Doehla;1209153]Lots of redundancy don't you think?[/QUOTE]

My legs today are telling me today that this was very redundant also:yikes:

Mike Doehla 12-04-2013 07:39 AM

Re: Home-Made WODS
 
[QUOTE=Michael DeMeo;1209229]My legs today are telling me today that this was very redundant also:yikes:[/QUOTE]

lol lotssss of squatting.


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