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

Alex Burden 10-20-2014 05:49 AM

Re: Home-Made WODS
 
C2 Rower

100 cal for time

Alex Burden 10-23-2014 05:24 AM

Re: Home-Made WODS
 
[B]3 WOD complex for time:[/B]

[B]6 rounds[/B]
10 reps push press or jerk 95lbs
25 DU's or 50 SU's

[B]4 rounds [/B]
200 meter run
25 air squats

[B]1 round[/B]
21 T2B or K2E or situps
15 box jumps 24"/20"
9 Muscle ups or ring dips strict or ring pulls

Total time for completing all WODs (time cap 35min)

Michael A. Jones 10-30-2014 09:52 AM

Re: Home-Made WODS
 
I did this one today:

"Double Dippin"

12 minute AMRAP
12 DUs
12 ring dips

14+10; DUs are still a work in progress:cool:

Nic Nakis 10-30-2014 03:28 PM

Re: Home-Made WODS
 
4 min. AMRAP:
3 triple-unders
5 ball slams (30lbs.+)
7 thrusters (1/2 BW)
9 cal. airdyne

Rest 2 minutes and repeat as many times as you like.

Cody Harding 10-31-2014 09:55 AM

Re: Home-Made WODS
 
EMOM 10 minutes
5 x squat clean thruster @ 50% 10rm

Alex Burden 11-01-2014 07:44 AM

Re: Home-Made WODS
 
2-4-6-8-10-12-14 and so on

T2B
Ring dips (strict)

On the minute every minute.

How far can you get?

Alex Burden 11-04-2014 12:40 AM

Re: Home-Made WODS
 
20min AMRAP

5 WB (10/6kg)
5 T2B
5 Cleans (40% of body weight)
5 Air squats
5 Dead lifts (40% of body weight)
5 KB swings (24/16kg)

Alex Burden 11-11-2014 04:38 AM

Re: Home-Made WODS
 
These should keep you warm :D

EMOM for 20 minutes
5 Dead Lifts @ 70% of 1rm

or

EMOM for 20 minutes
5 Front squats @ 60%% 1rm

or

EMOM for 20 minutes
5 Back squats @ 60%% 1rm

Alex Burden 11-13-2014 12:46 AM

Re: Home-Made WODS
 
[B]For time[/B]

C2 100 calories
run 400 meter
300 Du's or 600 Su's
Grace

This will get your pulse up

Alex Burden 11-14-2014 12:53 AM

Re: Home-Made WODS
 
AMRAP 20min total

5 min C2 calories
5 min push ups
5 min T2B
5 min WB 20/16lbs


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