CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout of the Day (
-   -   Home-Made WODS (

Alex Burden 11-18-2014 06:01 AM

Re: Home-Made WODS
[B]10 rounds for time[/B]

10 shuttle runs of your box or 1x200m run
10 kettle bell swings (choose your own weight)

Alex Burden 11-18-2014 06:11 AM

Re: Home-Made WODS
AMRAP 10min

3 strict ring dips
3 pull ups

Michael A. Jones 11-18-2014 08:14 PM

Re: Home-Made WODS
18 minute AMRAP
1 Box jump
2 Thrusters
2 Box jumps
3 Thrusters
Etc....Adding 1 rep to each exercise per round


Alex Burden 11-24-2014 06:54 AM

Re: Home-Made WODS
500 Du's for time

Alex Burden 12-08-2014 02:09 AM

Re: Home-Made WODS
[B]30 rep pull and push for 1 hour[/B]

Quite easy - what ever exercise you do, you must complete 30 reps.

But if you first exercise is a push exercise then the next exercise must be a pull exercise and so on and so on.

Its not about how many different things you can do within an hour, its about keeping on the move for 1 hour.

As much or as little weight as you like.

Alex Burden 12-09-2014 04:35 AM

Re: Home-Made WODS
[B]DU day[/B]

How ever many reps or calories you burn you have to match it with DU's strait after breaking a set..

So.. example

10 unbroken air squats = 10 DU's strait after
5 unbroken pull ups = 5 DU's strait after
50 cal row = 50 DU's strait after

an so on and so on for the whole work out on that day.

Alex Burden 01-13-2015 04:24 AM

Re: Home-Made WODS
[B]1 min challenge 3 rounds[/B]

[B]1 min row for cal
1 min DU's[/B]
[I]1 min rest[/I]
[B]1 min row for cal
1 min W-ball 22lbs/14lbs[/B]
[I]1 min rest[/I]
[B]1 min row for cal
1 min K-Bell swings 32lbs/16lbs[/B]
[I]1 min rest[/I]

Start over

Total score = X

Alex Burden 01-22-2015 02:57 AM

Re: Home-Made WODS
OH Squat ladder, 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 and so on until failure

[B]8 min time cap[/B]

100lbs +20lbs after every 2 reps until failure

Alex Burden 01-28-2015 02:53 AM

Re: Home-Made WODS
Pick a partner to workout with.

something different, preparing for the unknown :)

[B]Person 1 picks the 1st movement and number of reps.[/B]

Both of you complete the movement

[B]Person 2 picks the 2nd movement and number of reps.[/B]

Both of you complete the 1st movement and then the 2nd

[B]Person 1 picks the 3rd movement and number of reps.[/B]

Both of you complete the 1st movement then the 2nd and then the 3rd

[B]Person 2 picks the 4th movement and number of reps.[/B]

Both of you complete the 1st, 2nd, 3rd and 4th movement

[B]and so on and so on for as far and long as you want to take it.[/B]

No resting to watch your partner workout.... you do everything together.

Rest period is when one of you is writing what to do next on the board and collecting whatever weights or equipment you need.

Alex Burden 01-29-2015 12:57 AM

Re: Home-Made WODS
[B]4min Tabata x 5[/B]

Choose your own weight

[B]Tabata 1 - WB[/B]
rest 2 min
[B]Tabata 2 - T2B/KTC[/B]
rest 2 min
[B]Tabata 3 - KB Swings[/B]
rest 2 min
[B]Tabata 4 - Clean and Jerk[/B]
rest 2 min
[B]Tabata 5 - DU/SU[/B]

Score = total reps

All times are GMT -7. The time now is 08:04 AM.

CrossFit is a registered trademark of CrossFit Inc.