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William Tauch 10-31-2011 08:41 AM

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

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

Steven Thunander 11-05-2011 11:31 AM

Re: Home-Made WODS
5 Deadhang Chinups
7 Hang power cleans, 95# BB
9 Burpees

Sean Whitty 11-06-2011 11:47 AM

Re: Home-Made WODS
ring L sit :30
20 Wallball overhead lunges

Michael A. Jones 12-04-2011 06:55 PM

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

Jeremy Wagner 12-07-2011 11:32 AM

Re: Home-Made WODS
T2B Pull ups (1 T2B, 1 PU =1)

25 Squats on even
25 Push ups odd

Jeremy Wagner 12-07-2011 11:41 AM

Re: Home-Made WODS

Burpee L Sit Pull ups

Jeremy Wagner 12-07-2011 11:43 AM

Re: Home-Made WODS
Hang Snatch


Power Clean

Steven Thunander 12-10-2011 11:32 PM

Re: Home-Made WODS
Run 50 meters, touch, and run back
7 SDHP, 135#
7 Thrusters, 135#
10 bar facing burpees
Rest 1 minute

Marcel Zwinger 12-11-2011 11:24 PM

Re: Home-Made WODS
AMRAP 12 of
3 reps Deadlift, 80%max
Sprint 100m

time each 100m separately

Steven Thunander 12-14-2011 10:28 AM

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"

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