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Exercises Movements, technique & proper execution

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Old 05-20-2008, 07:18 PM   #41
David Bott
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Re: new workouts

Great thread, I have made a couple as well:

"flash bang"
3-3-3-3-3
Overhead squats
3-3-3-3-3
Push press
5 sets of max reps
body weight bench press


"F.U. bombs"
4 rounds for time of:
400m run
Max pull-ups
Max 75# push press
Max push-ups

record time and reps


"grenada"
21-15-9 of:
Lateral pull-ups
Riing dips
Body weight squats

*a lateral pull-up: pull-up, lock off in the upper position and move side to side touching your chin to each hand. The wider the grip, the harder it is.

And yes you can tell by the names I play too much Call of Duty 4
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Old 05-21-2008, 06:16 AM   #42
Warren C Ellison
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Re: new workouts

Did this yesterday because I thought it would be a light workout, but I was dead wrong.

"Deliverance"
400 meter Row
5 burpees

AMRAP in 20 minutes...we got 9
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Old 05-23-2008, 06:56 AM   #43
Sean Dunston
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Re: new workouts

Quote:
Originally Posted by Sean Dunston View Post
At the end of the Cert I attended last weekend, we went through the "programming" methodology and came up with some pretty sick WODs.

I don't have my notes with me, but I do remember this one:

For time:
21-15-9
Deadlifts @ 225#
Burpees

Okay-
Got a taste of my own medicine last night.
I had emailed this to Casey who writes the WODs for CrossFit Alexandria, and he put it up as the WOD for the Affiliate. Luckily, I had just taken a week off (had tweaked my shoulder a bit last week), so this was my first WOD after a full week of rest.

My time: 5:21.
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Old 05-23-2008, 07:51 AM   #44
Kevin Moore
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Re: new workouts

Quote:
Originally Posted by Pat Webb View Post
really interested in seeing any workouts that you guys have made up. i like doing something different all the time. i have been doing crossfit for about 2 months. I don't really do the WOD as it pertains to the calender schedule but am still getting great results. my workout partner and me came up with 10 to the 10th power workout and will be trying it tomorrow.

10 deadlift (135lbs)
10 pullups
10 wall ball (18lbs)
10 situps
10 box jumps (24")
10 pushups
10 thrusters (95lbs)
10 ring dips
10 steps walking lunges
10 kettlebell swings (45lbs)

10 rnds for time.

can't wait to try it.

any of you guys and gals got some workouts to share??
Sandbag carry+Sledge hammer+lunges+burpees. A few rounds usually is enough
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Old 05-26-2008, 08:19 PM   #45
Hampton Jensen
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Re: new workouts

41 year old firefighter.

Last edited by Hampton Jensen : 05-26-2008 at 08:27 PM. Reason: Repeated
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Old 05-26-2008, 08:21 PM   #46
Hampton Jensen
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Re: new workouts

[quote=any of you guys and gals got some workouts to share??[/QUOTE]

Here's a couple from Marana, AZ. Typically they're lighter workouts because we're wrecked from the day before or we don't have the equipment (and/or talent) available

Warm up
1 pullup every min increasing by 1 until failure
and then
1 pushup every min increasing by 1 until failure

Warm up
400 M
21 pullups
14 thrusters
9 burpees
14 thrusters
21 pullups
400 M

Great short workout:

Warm up
400M
2 min rest
Five rounds
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Old 05-27-2008, 05:37 AM   #47
Peter Johansson
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Re: new workouts

Ok you guys workout pretty hard...
I have done some cross country skiing, bicykling and running + ordinary weightlifting... but nothing compared to this!
I gotta set some new goals... !!!
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Old 05-31-2008, 07:31 AM   #48
Mike Wright
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Re: new workouts

These were designed for group PT sessions @ Fairchild AFB Airman Leadership School, with up to 40 people at a time. Most movements and workouts are scaled with a weighted bar to accomodate all fitness levels and limited equipment. All could easily be scaled up to accomodate mutants and such. Enjoy...

DIRTY DOZEN
12 OH SQUATS
12 BURPEES
12 FROG JUMPS
12 HILL CLIMBERS (mountain climbers w/arms bent @90)
3 ROUNDS

CLIFFHANGER
20 KNEES TO ELBOWS
20 JUMPING PULL-UPS
4 ROUNDS

PT PARTY
400M RUN
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
400M

1/4 POUNDER
25 FLOOR WIPERS (from 300 Workout)
25 FRONT SQUATS
25 NINJA PUSH-UPS (push-up w/alternating kicks to hand)
25 OH LUNGES
3 ROUNDS

STAIRWAY TO HEAVEN
HILL RUN (HILL ON BASE)
10 TUCK JUMPS
10 SQUATS
10 ROUNDS

LACTIC LUNACY
25 BACK SQUATS
400M RUN
4 ROUNDS

DEFIBRILLATOR
50M FROG BURPEES (standard w/forward jump)
20 JACK SQUATS (basically an airborne jumping jack into a squat)
50M SPRINT
3 ROUNDS

DEADWEIGHT
5 BW BENCH PRESS
5 PULL-UPS
5 BW DEADLIFT
5 ROUNDS

WASHOUT (BASED ON AF PARARESCUE INDOC TEST)
50 SIT-UPS
50 PUSH-UPS
50 FLUTTER KICKS
10 CHIN-UPS
1.5 MILE RUN
500M SWIM

GUT BUSTER
15 KNEES TO ELBOWS
15 FLOORWIPERS
15 SIT-UPS
3 ROUNDS
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Old 06-04-2008, 01:26 PM   #49
Pat Webb
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Re: new workouts

21-15-9
bw bench press (195)
ring dips.
15:44
thought my time was going to be a lot better than that. do not try this one without a spotter. twice had to rack weight on bottom pegs and crawl out from underneath. could have had a little better time if i wasn't worrying about getting the weight stuck on me. rind dips were brutal after benching. mostly had to do them in sets of two.

tomorrow will be doing
21-15-9
225 dl
burpees.
i hate burpees!
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Old 06-04-2008, 02:25 PM   #50
Sean Dunston
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Re: new workouts

Quote:
Originally Posted by Pat Webb View Post
tomorrow will be doing
21-15-9
225 dl
burpees.
i hate burpees!
Good luck, Pat!
I hate Burpees too - that's why I put them in that WOD. FYI - I named that WOD "CAPE FEAR"

I came up with a few more:

DIE ANOTHER DAY
Three 5 minute rounds. Use a continuously moving clock with 1 minute per station (ala, FGB). Rest for 1 minute after each round. Count total reps.
Squat Jumps
Pull ups
Double unders
Push ups
Walking lunges

CATCH ME IF YOU CAN
3 Rounds for time:
Run 400M
20 Man Makers 35/20#


THE RUNNING MAN
For time:
Run 400M
25 Box jumps
Run 400M
25 Squat jumps
Run 800M
25 Squat jumps
Run 400M
25 Box jumps
Run 400M


MEN OF HONOR
5 Rounds for time:
Run 400M
15 Pull ups
50 walking lunges (25 each leg)
Row 250M


AROUND THE WORLD IN 80 DAYS (AND 80 DEAD LIFTS)
4 Rounds for time:
Run 800M
20 dead lifts @ 185/115#
__________________
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USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit

Last edited by Sean Dunston : 06-04-2008 at 02:40 PM.
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