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

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
21-15-9
T2B
Push press 115

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

than after that
Clean and jerk
3,3,3,3,3,

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.

EMOM 20

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


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