Re: Home-Made WODS
 

[QUOTE=Steven Thunander;1013932]"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"[/QUOTE]

I like this one...I think. I may do it this weekend.

Re: Home-Made WODS
 

I just started getting back into Crossfit after taking a break when I started school in August. I was essentially feeling like crap after not working out for four months, gaining 10 pounds of study-weight and essentially bad eating. I'm back on the program now though, already dropping 5# just from proper eating.. :D

I used this to calibrate myself, and to set my own standard. Right now it is scaled down (e.g. descending ladders starting at 1/2 body weight and knocking off 5# or 10# every 10 reps). I'm trying to work up to doing everything without a break.

[U]The Half Measure[/U]
For Time:[list][*]50 Squats at ½ Body Weight[*]50 Bench Press at ½ Body Weight[*]50 pullups[/LIST]

Re: Home-Made WODS
 

2 favorite homemades:

100 reps 95lb thrusters
100 burpees
for time

any order until complete (sets of 10 back and forth work for me)

2nd workout requires a partner:

1 persons rows on Concept2 for 1 minute and other does 24" box jumps for 1 minute.
At the completion of each set, record meters and reps then switch, jumper can't start until rower starts, usually 10 sec or so between sets.

Each do 10 rows and 10 box jump sets and add up totals.

Good luck.

Re: Home-Made WODS
 

My go-to's if I need one is always...

40-30-20-10 Pick (5-6 exercises)

My favorite (since I can't always get to a box, all body weight):
Burpees
Pullups
T2B
Squat Jumps
HR Pushups
DU

Re: Home-Made WODS
 

My favorite:
Amrap 10
5 Jerks 155#
10 Pushups

Re: Home-Made WODS
 

I know this is an older thread, but here are some more home made WODS

3 rounds for time
2x
6 hang power clean 155lb bb
9 front squat 155lb bb
then run 400m

3 rounds for time
run up and down flight of stairs three times holding 2 35# weights
15 burpees
run 400m

For time
100 burpees
Every minute, do 2 clean and jerks, 135#, including before you start. If you can finish in under 10 minutes, increase to 3 clean and jerks per minute next time. Time limit is 20 minutes

Re: Home-Made WODS
 

"15k"

6 rds for time:
5 back squats 200 lbs
5 deads 300 lbs

Finished in 8:30 first time.

Re: Home-Made WODS
 

[B]Long Duration:[/B]
2000m Row
10 Thrusters @115#
10 Pullups
1500m Row
20 Thrusters @115#
20 Pullups
1000m Row
30 Thrusters @115#
30 Pullups


[B]Medium Duration:[/B]
1000m Row
5 Rounds of:
5 Kettlebell Snatch (Each Arm)
5 HSPU
Then...
30 Shoulder to overhead at 115#

[B]Short Duration:[/B]
21-15-9
Deadlift @315#
Burpee Box Jump (24")

Re: Home-Made WODS
 

"Long Jackie"
3 rounds for time
Row 1000m
50 thrusters, 45# bar or wallball 20lb ball
30 pullups

AMRAP 12
6 ring dips
9 box jumps, 24" box
12 deadlifts, 135#

21-15-9
Back squat 225
Glute Ham raise
After each round, do 20 box jumps, 24" box

Re: Home-Made WODS
 

I thought of an idea for a chipper. Let me know what you think.

50 double unders (or burpees, or wall balls)

40 pull ups
40 double unders

30 box jumps
30 pull ups
30 double unders

20 deadlifts
20 box jumps
20 pull ups
20 double unders

10 power cleans
10 deadlifts
10 box jumps
10 pull ups
10 double unders

5 rope climbs (or muscle ups)
5 power cleans
5 deadlifts
5 box jumps
5 pull ups
5 double unders