Re: Home-Made WODS
 

^^^^^^^ Those are the past 3 wods ive been doing, ill start out with some warm up cardio, go into some quick stretching then go into a wod that ill usually make up and after usually ill do some core exercises and then go into a little more cardio. Any advice/criticism would help. Thanks all

Re: Home-Made WODS
 

amrap in 20 minutes

5 turkish getups
5 snatch squats



I had to stop though... these are my two weak spots and my shoulder told me no...stop

Re: Home-Made WODS
 

4 rounds:
10 BW Backsquats
Broadjump, 40 yards,

...do a burpee after every 5 Broad Jumps...

Re: Home-Made WODS
 

WOD

5 Rounds

10 Box jumps 24"
15 Rowing pull ups
20 HSPU Progression (24" box)
50 Jump rope


This was my second WOD ever. I finished at 12:07

Re: Home-Made WODS
 

Tonight's double 44# kettlebell complex:
5 reps each of snatch, clean and press, row, swing, front squat
then 4 reps each, +3 reps, +2 +1

Just brutal and I forgot to time it.

Re: Home-Made WODS
 

A coach's BDay WoD:
3 Rounds
9 Muscle Ups
30 Deadlifts (65% of 1RM)
81 DU

My Scaled Version:
27 Pull Ups + 27 Dips (w/ bands)
30 DL @ 195
243 Skips

Re: Home-Made WODS
 

Prowler Sled with 90 lbs on it.

For time

Sled Push 95 feet
10 burpess
Sled Push 95 feet
9 Burpees
work your way down to 1 burpee.

Re: Home-Made WODS
 

[QUOTE=Lincoln Brigham;990438]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.[/QUOTE]

and we have a critic. how do you know what i was assuming? i expect people to post new and of course....functional wods. I also said keep it simple just post your wods. if you dont have one then dont post anything. comprende? this is for the creative cross-fitters.

Re: Home-Made WODS
 

Good post so far everyone!

Re: Home-Made WODS
 

For time:
35 pullups
35 box jumps 24"
35 pushups
35 single unders
35 kb snatch 27lb
35 med ball sit ups
35 TTB
35 KBS 27lb
35 wall balls 12lb
35 burpees

Scale up weight and jumps as appropriate. :D