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

Matt Kohn 08-17-2013 05:52 AM

Re: Home-Made WODS
 
Here's a little Sunday conditioning WOD I threw together since nearly all CF boxes are unfortunately closed....

I am currently abroad in Australia so I was on a rugby field -- the yardages are approximate but should be accurate haha....

5 rounds:
10 75 yard 'sprints' --- touch end-line and back
25 yards walking lunge
15 ledge jumps (ledge surrounding field)

Glenn Plomchok 08-17-2013 08:03 AM

Re: Home-Made WODS
 
Fathers Day 2013 WOD

Buy in - 1000m run

then 3 rds of:

12 Deadlifts at 225lbs
24 KB swings (1.5 pood)
48 AMSU's

Cash out - 100 dbl unders

Colin Luck 08-18-2013 09:53 PM

Re: Home-Made WODS
 
I program all of my own training,

Yesterday was as follows

run 2.4km
21 power clean (70kg/155lb)
100 push ups
15 front squat (70kg/155lb)
100 KB swing (24g/1.5pood)
9 push press (70kg/155lb)
Run 2.4km again with a 11 minute time limit.

If time limit is exceeded then 10 burpees for every 30 seconds over time limit

Alex Cunningham 08-19-2013 11:22 AM

Re: Home-Made WODS
 
[QUOTE=Colin Luck;1187751]I program all of my own training,

Yesterday was as follows

run 2.4km
21 power clean (70kg/155lb)
100 push ups
15 front squat (70kg/155lb)
100 KB swing (24g/1.5pood)
9 push press (70kg/155lb)
Run 2.4km again with a 11 minute time limit.

If time limit is exceeded then 10 burpees for every 30 seconds over time limit[/QUOTE]

Wow, that's intense! How did you do?

Colin Luck 08-19-2013 05:31 PM

Re: Home-Made WODS
 
[QUOTE=Alex Cunningham;1187869]Wow, that's intense! How did you do?[/QUOTE]

Did ok. Before that was a back squat session so I felt a little flat..

Total time was 28.32.

Just chipped away and pushed hard on the last run. The first run is there too burn off a little nervous energy. Push ups and swings are there dot something easy to rest in between the barbell movements and last run tests your testicular fortitude.

William Garrett 08-19-2013 07:27 PM

Re: Home-Made WODS
 
7 Rds for time

300m row
7 toes 2 bar
7 handstand pushups
7 front squats @ 185

Maurice Mayfield Jr 08-20-2013 10:45 AM

Re: Home-Made WODS
 
run 2.4km
21 power clean (70kg/155lb)
100 push ups
15 front squat (70kg/155lb)
100 KB swing (24g/1.5pood)
9 push press (70kg/155lb)
Run 2.4km again with a 11 minute time limit.

If time limit is exceeded then 10 burpees for every 30 seconds over time limit

The 10 burpees for every 30 sec over the limit mite come into play :ranting2:

Colin Luck 08-20-2013 03:51 PM

Re: Home-Made WODS
 
Heres another one from this morning

Warm up with 3 rounds (no time) of 50 dbl unders, 10 KB swings and 10 hang power cleans (40kg)
Then

Power clean- 10 minutes to find daily 3rm then subtract 10% and complete 3reps on minute every minute for 10 minutes

Then

For time
Deadlift (120kg) 10 9 8 7 6 5 4 3 2 1
Weighted push up (10kg)10 9 8 7 6 5 4 3 2 1
Weighted Strict pull up (10kg) 10 9 8 7 6 5 4 3 2 1

Finish with easy 2km row to flush the legs and back out aiming for 25-28 strokes per minute and around 2:00-2:15min/500m time

Dennis Brady 08-21-2013 06:10 PM

Re: Home-Made WODS
 
My wife Amanda made us this one after a short get away.

Back from Holidays WOD

All body weight, except KB

For time,

100 x pull-ups
100 x push-ups
100 x squats
100 x 24" box steps
100 x butterfly sit-ups
100 x jumping jacks
100 x Double unders
100 x KB swings (you choose the weight)

I found it rather exhausting..

Maurice Mayfield Jr 08-23-2013 06:14 AM

Re: Home-Made WODS
 
Do this one tonight

5min AMRAP
5-DB Thrusters 50lbs
10 Pull ups

1min rest

4min AMRAP
5-DB Snatch (5 each arm) 70lbs
10 Push ups

1min rest

2min AmRAP
Burpees

30sec rest

1min AMRAP
front squats 95lbs


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