Home-Made WODS
 

Post under this thread if you have created a killer wod. One that makes you puke on a perfectly good floor. keep it simple just post the wod. ill start

21 burpee/squat clean/thruster , run 400 meters , 15 burpee/squat clean/thruster , run 400 meters, 9 burpee/squat clean/thruster , DONE

~ use #35 dumbbell for this exercise.

My Time = 20:09

Re: Home-Made WODS
 

1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of
Kettlebellswings, 2Pood
Burpees


I'm not doing it

Re: Home-Made WODS
 

Either AMRAP or For Time (I like 50 or 100 reps for time):

Lift 110lb sandbag from floor, place on top of wheelie bin/trash can (or any shelf at ~chest height), drop it back to the floor. 1 rep.

Makes for an enjoyable Saturday afternoon in the sun :evilsmile

Re: Home-Made WODS
 

[QUOTE=Marcel Zwinger;990156]1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of
Kettlebellswings, 2Pood
Burpees


I'm not doing it[/QUOTE]

Did yesterday: 1.5 Pood Kb Swings 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10

The KB swings were all easy but since my shoulders were fried it made the burpees so much slower! Good little WOD though as it does not really tax one area of the body too much. Doing double the work with the heavier bell would SUCK though! + DOUBLE THE BURPEES :eek:

Re: Home-Made WODS
 

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.

Re: Home-Made WODS
 

agreed

Re: Home-Made WODS
 

Ditto...in fact, one of the most common and concise criticisms of CF is that just because a workout leaves you in a pool of sweat doesn't mean it's effective for your goal. Mental intensity, sure. Swing a kb 1,000 times!

Graeme: I like routines like that because they directly resemble actual, functional work. At the same time, I always feel a little silly because I'm exercising when I have actual yardwork at home that needs to be done. One of the most depressing things about many exercise programs is that it forces us to sit back and realize how sedentary modern life has become.

The other day I had to move a bunch of 20#-100# sandstone rocks 100' across the yard. Naturally, I carried them overhead for the extra challenge.

Re: Home-Made WODS
 

Warm up:
1 mile run
50 D/U

WOD:
AMRAP 20 mins
5 HSPU
10 Pull ups
15 Push ups (hand release)

rest 5 mins

3 rounds
10 Turkish get ups (5 left arm, 5 right arm)
20 crunches
10 sky reachers

Row 1000M

Re: Home-Made WODS
 

warm up:
1000M row
50 D/U
static stretching

wod:
5 rounds
30 dumbbell bulgarian split squats (15 a leg)
20 box jumps
10 deadlift #185

core:
3 rounds
plank hold and lift opposing arm to opposing foot x 10
plank hold 30 sec
ski abs x 10 each side
+
Accumilate 60 seconds of L-sit

7 rounds
100 single ropes
100M row
(Row acts as active recovery)

Re: Home-Made WODS
 

1000M Row
Static stretching

wod:
50 OHS #65
40 KBS #1.5 pood
30 Knees to elbows
20 burpees
10 DB lunges #35

Mobility:
Ring work
Shoulder mobility exercises
+
3 sets
DB external rotations #20, 6-8 reps

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

Re: Home-Made WODS
 

"Linda II"
10-9-8-7-6-5-4-3-2-1 reps of time of
Back Squat 1.75x BW
Bench BW
Power Clean .8x BW

Re: Home-Made WODS
 

AMRAP in 20 minutes

2 Mcdonalds Cheeseburgers
1 Large fry

Re: Home-Made WODS
 

I'm sorry Rob, that one belongs into the "PWN Section" :D

Re: Home-Made WODS
 

1st post. hope it's done right!
Wod
[B]2 Rounds[/B]
400 meter run
30 95lb OHS
400 meter run
30 CTB pull ups
400meter run
30 95lb Front Squat
400 meter run
30 Pull Ups
If I remember right (did 2 weeks ago)44:59min

Re: Home-Made WODS
 

12 Deadlifts 225lbs
6 Shuttle runs 25m
9 Deadlifts 225lbs
4 Shuttle runs 25m
6 Deadlifts 225lbs
2 Shuttle runs 25m



21-15-9
Power snatch 75lbs
Box jumps 24''



AMRAP 7mn
ladder of
Power cleans 135lbs
pull-ups



5 rounds for time
5 Power Cleans 135lbs
10 burpees



50 double-unders
+
5 rounds
7 hang squat cleans 95lbs
7 box jumps 24''
+
50 double-unders

Re: Home-Made WODS
 

20 minute amrap.

20 double unders
10 goblet squats #55 DB
5 hand release/clapping pushups

:rhabdo:

Re: Home-Made WODS
 

[QUOTE=Rob Samuels;995941]AMRAP in 20 minutes

2 Mcdonalds Cheeseburgers
1 Large fry[/QUOTE]

14 rounds dine-in
7 rounds + 1 cheese burger drive-through

I met pukie, both times!

Oh, and I tried this the other night at home alone:

12 minutes AMRAP

20 air squats
10 hand-release push-ups
10 sit-ups

Deceptively hard on the legs......

Re: Home-Made WODS
 

[QUOTE=John Wampler;998437]20 minute amrap.

20 double unders
10 goblet squats #55 DB
5 hand release/clapping pushups

:rhabdo:[/QUOTE]this was suppose to be a 15 minute amrap. sorry. I did 9 rounds

Re: Home-Made WODS
 

[QUOTE=Milton Brisson;998453]14 rounds dine-in
7 rounds + 1 cheese burger drive-through

I met pukie, both times!

Oh, and I tried this the other night at home alone:

12 minutes AMRAP

20 air squats
10 hand-release push-ups
10 sit-ups

Deceptively hard on the legs......[/QUOTE]I bet you crapped your pants when you did your air squats. good stuff man

Re: Home-Made WODS
 

[QUOTE=John Wampler;990047]Post under this thread if you have created a killer wod. One that makes you puke on a perfectly good floor. keep it simple just post the wod. ill start

21 burpee/squat clean/thruster , run 400 meters , 15 burpee/squat clean/thruster , run 400 meters, 9 burpee/squat clean/thruster , DONE

~ use #35 dumbbell for this exercise.

My Time = 20:09[/QUOTE]

I posted this one on The WOD Shop ([url]www.wodshop.org[/url]) a few months ago. It didn't make me puke but I was whooped....lol

La Vida Loca
5 rounds
Run 200m between each exercise
5x Sumo deadlift high pull (95#)
10x Chest to bar pull-ups
15x Burpee box jumps (20/16 inch)
20x Overhead walking lunges (45#)
30x Squats

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

Re: Home-Made WODS
 

AMRAP 20
5 Deadhang Chinups
7 Hang power cleans, 95# BB
9 Burpees

Re: Home-Made WODS
 

5 RFT
ring L sit :30
20 Wallball overhead lunges

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

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

Re: Home-Made WODS
 

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

Burpee L Sit Pull ups
HSPU

Re: Home-Made WODS
 

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

3,3,3,3,3
OHS

5,5,5
Power Clean

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

Re: Home-Made WODS
 

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

time each 100m separately

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"