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Glenn Plomchok 12-04-2013 11:00 AM

Re: Home-Made WODS
5 rounds for time

20 cal airdyne
30 ab mat sit ups
20 step walking lunges with 45lb plate locked out overhead.

Did this yesterday...was harder than it looked on paper :)

Mike Doehla 12-06-2013 07:59 AM

Re: Home-Made WODS
225 lbs
12 deadlifts 3 burpees
9 deads 6 burpees
6 deads 9 burpees
3 deads 12 burpees

Spencer Pearlman 12-06-2013 04:17 PM

Re: Home-Made WODS
Crossfit Mayhem's Metcon for the day was solid. Did presses, front squats, and cleans before so I wasn't looking for something heavy.

5 rounds:
5 pull ups
10 KB swings
15 Situps (did 25# ab mat situps)

5 rounds was kinda easy. Granted, I used a 1.5 pood KB instead of 2 pood (don't have a 2 pood KB).

William Garrett 12-07-2013 02:43 AM

Re: Home-Made WODS
15 Min AMRAP

200m Row @ 1:40 pace
15 abmat situps
5 box jumps @ 30"

Good workout, not entirely to bad, but fairly challenging after a squat day dealing with soreness and a bum shoulder.

Spencer Pearlman 12-07-2013 03:32 PM

Re: Home-Made WODS
Simple one with mostly bodyweight -- did this one today as part of an off day from heavy lifting

1 Pull-up
2 Push-ups
3 25# Ab Mat Sit-ups

Goal is to complete each in a minute. For round 2, multiply the # above by 2; round 3, multiply by 3; etc. If you can't complete it in a minute, the workout is over. So keep going until then.

Mike Doehla 12-07-2013 05:14 PM

Re: Home-Made WODS
100 Ring push ups
*every time you stop get up and sprint 50 yards

Maurice Mayfield Jr 12-10-2013 03:03 PM

Re: Home-Made WODS
did this today
20min time cap
Push press 115

10 burpess
20 power cleans
30 box jumps
40 front squats 135

than after that
Clean and jerk

Jon Campbell 12-12-2013 01:39 PM

Re: Home-Made WODS
We did a fun one the other day, not idea if it was home made or where it came from.

15 min running clock
Row 2K - with the remaining time preform max DU's

Your score is the your double under count.

Miles Roberts 12-12-2013 02:03 PM

Re: Home-Made WODS
I really liked one posted by a local box the other day. Haven't done it yet, but would like to.

100m walking lunge with 95lb (subjective of course) barbell overhead. Each drop: 3 burpees. For time.

Collin Day 12-14-2013 06:04 AM

Re: Home-Made WODS
Completed this the other day.


Even - 20 Calorie Row (dropped to 15 halfway through)
Odd - 15 toes to bar

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