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

Michael A. Jones 02-03-2015 08:34 PM

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

Hell On Wheels
For Time
100 Burpees
100 Evil aka ab wheel rollouts

14:24

Alex Burden 02-06-2015 12:48 AM

Re: Home-Made WODS
 
5-4-3-2-1 AMRAP

5 min - Row for Calories
4 min - T2B/K2C
3 min - Deadlift 100% of body weight
2 min - Burpees
1 min - KB swings 24kg


Just to note this is a 15min WOD

No resting inbetween

Total = X

Alex Burden 02-10-2015 02:03 AM

Re: Home-Made WODS
 
AMRAP 5 rounds

[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]

Total reps =

Alex Burden 02-12-2015 12:45 AM

Re: Home-Made WODS
 
As heavy as you can until failure

[B]10min time cap[/B]

[B]Round consists of:[/B]
1 rep Squat
1 rep Front Squat
1 rep OHS

You must use the same weight on the bar for all 3 lifts during the round.

Score = total weight

Alex Burden 02-13-2015 02:14 AM

Re: Home-Made WODS
 
3 wods @ 21-15-9 time cap 20min

The idea it to increase the difficulty/intensity on each WOD. Choose your own weights

Wod 1 = Easy
Wod 2 = Medium
Wod 3 = Hard

An example we did today

[B]Wod 1 = Easy[/B]
21 - WB
15 - KB Swings
9 - T2B

[B]Wod 2 = Medium[/B]
21 - Deadlift
15 - Burpees
9 - Box jumps

[B]Wod 3 = Hard[/B]
21 - OHS
15 - Clean & Jerk
9 - Front squat

Maurice Mayfield Jr 02-26-2015 12:50 PM

Re: Home-Made WODS
 
For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD

Alex Burden 02-26-2015 12:57 PM

Re: Home-Made WODS
 
No more home-made WODS from me here anymore... :(

Keeping this in a workout log instead :)

Mike Doehla 02-26-2015 02:49 PM

Re: Home-Made WODS
 
[QUOTE=Maurice Mayfield Jr;1249538]For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD[/QUOTE]

Maurice, you spelled rhabdo wrong.

Maurice Mayfield Jr 02-27-2015 08:49 AM

Re: Home-Made WODS
 
LMAO!!!!!!! It HURT:censored:

Marcel Zwinger 03-09-2015 07:15 AM

Re: Home-Made WODS
 
50 Squats, 2x25kg Dumbbells on Shoulder
50 Kettlebell Swings, 24kg
50 Burpees



AMRAP20:
5 Deadlifts (Bodyweight)
10 Burpees
15 Air Squats

:welcome:


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