|
![]() |
#231 |
Member
![]() |
Re: Home-Made WODS
how about:
2 rounds of: 6 Thrusters, 185 lbs 6 Strict Pull Ups, 2 Pood Kettlebell 9 Thrusters, 165 lbs 9 Strict Pull Ups, 1.5 Pood Kettlebell 12 Thrusters, 145 lbs 12 Strict Pull Ups, 1 Pood Kettlebell 15 Thrusters, 125 lbs 15 Pull Ups 2nd round: kipping pull ups allowed ![]() |
![]() |
![]() |
#232 |
Member
![]() |
Re: Home-Made WODS
In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive.
While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers. Homemade Hero WOD Red Wings Tribute 6 RFT 28 KBS 50# 28 KB C&P (14 per side) 28 Ball Slams 10# 28 Bench Jump Overs https://www.youtube.com/watch?v=iofx0Q97Ozw (WSF) 28 KTE Finished in 45:55 Rx'd. It was more brutal than I imagined but an epic workout. |
__________________
Male/48/6'1"/205 lbs CF-L1 |
|
![]() |
![]() |
#233 |
Member
![]() |
Re: Home-Made WODS
Tried this one today harder than i had anticpated!
for time 21-15-9 air sqauts and burpees 800m run 21-15-9 air sqauts anx burpees killed my legs |
__________________
Former Pro boxer turned Crossfitter after injury! Last edited by Jay Smith; 07-04-2015 at 09:54 PM.. |
|
![]() |
![]() |
#234 |
Member
![]() |
Re: Home-Made WODS
21-15-9
burpees Slam ball 50lbs before each round, run 400m 4 RFT 5 power cleans (75% 1rm) 10 walking lunge steps, 50 lb 15 bar face burpees Team wod AMRAP 20 partner 1 does 10 thrusters 135 50 Double unders Partner 2 rows cals until partner 1 is done, then rotates. |
![]() |
![]() |
#235 |
Member
![]() |
Re: Home-Made WODS
we did this the other day it was 5 of us.
5 rounds for time 2 RC 4 cleans 165 6 box jumps while one person is working the rest are on the rower it took about 30min each rower ended up around 5200-5500m . |
__________________
Crossfit Level 1 Trainer. There is No Reason to Fail ; When Life Gives You Every Opportunity to Succeed EveryDay!! |
|
![]() |
![]() |
#236 |
Member
![]() |
Re: Home-Made WODS
Did this the other day...
Run 1 mile Two sets of: 10 man makers 35# DB's 20 DB deadlift's 45# DB's 30 Single arm snatch (15 each side) 35# DB 40 Single OH lunge (20 each side) 40# DB 50 DB swings 35# (or a kettlebell if you have one, I don't :/) THEN, run 1 mile, about halfway through stop and do 100 walking lunges. Run the rest of the mile. At the very end finish with 100 smurf jacks Unfortunately I didn't time myself! If I were to guess it would be around 45 minutes. But, it was BRUTAL nonetheless. Lol let me know what you guys think! |
![]() |
![]() |
#237 |
Member
![]() |
Re: Home-Made WODS
The Christmas Tree
Ascending/Descending Ladder for Time 25 Squats, then 10 KBS 10 KB High Pulls 10 Goblet Squats 10 Two handed C&P 10 KB Twists Each round(5) the number of reps goes up by 10 and you lose one exercise beginning with the last exercise (twists). Perform 25 Star Jumps, Rest, then begin descent. Did this last night and used a 30# bell. Finished in 26:30. |
__________________
Male/48/6'1"/205 lbs CF-L1 |
|
![]() |
![]() |
#238 |
Member
![]() |
![]() Made this today...
Warmup: Run 400m Then... 50x Squats w/ 50# DB's 50x Lunges w/ 50# DB's ...I broke it down and did 5 sets of 10. Now, for time: Run 400m 21- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's Run 400m 15- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's Run 400m 9- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's Finished! I clocked in at 14:22. I'm whooped lol. |
__________________
Semper Fi! |
|
![]() |
![]() |
#239 |
Member
![]() |
Re: Home-Made WODS
Texas Chainsaw massacre
50-40-30-20-10 Burpees Slam balls 40lb ball Choice wod 4 rft run 800m (or 200m) 30 burpees 30 slamballs 40/20 30 w.lunge steps If you choose the 200m run, wear a 20/14 lb vest through the entire workout. 21-15-9 Back squat 225 Power clean 135 run 400m after each set Squat clean DT 5 rft 12 DL 155 9 hang squat clean 155 6 push jerk 155 10-9-8-7-6-5-4-3-2-1 reps DL 1.5 bw bench Bw Back squat 1.25 bw |
![]() |
![]() |
#240 |
Member
![]() |
Re: Home-Made WODS
"long cycle Grace"
30 rounds for time 1 power clean+1 hang squat clean+1 thruster 135/95 lbs For time 60 KB swings 15 burpees 50 KB Sdhp 15 burpees 40 kb goblet squats 15 burpees 30 kb Clean and press 15 burpees 20 KB walking lunges 15 burpees 10 KB snatches 15 burpees |
![]() |
![]() |
Thread Tools | |
|
|
![]() |
||||
Thread | Thread Starter | Forum | Replies | Last Post |
Home made T-Handle | Keefe Potts | Equipment | 3 | 01-04-2010 05:04 PM |
Home made CF equipment | Brad Normand | Equipment | 16 | 10-26-2008 06:16 AM |
Home made rings | Thomas Beasley | Equipment | 4 | 05-28-2006 05:10 PM |
"Home made" stuff | Fiona Muxlow | Equipment | 8 | 04-12-2006 01:43 PM |
Home made kettlebells | Mark Garcia | Equipment | 13 | 02-22-2006 08:31 PM |