CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 08-26-2008, 04:20 PM   #21
Paul Coplin
Member Paul Coplin is offline
 
Paul Coplin's Avatar
 
Profile:
Join Date: Aug 2008
Location: Beaverton  OR
Posts: 66
Re: Single station WOD ideas for non-CF gyms?

I am just usually at the squat rack, especially since both of them have a pull-up station overhead.

I like this one, do sets of 30:
10 deadlifts
10 cleans or 10 bent-over rows
10 overhead presses

then situps or pullups

rinse, repeat.

Or a Burpee, situp, pull-up combo.
__________________
M | 30 | 5'10 | 190
Omnis cedo domus
  Reply With Quote
Old 08-26-2008, 07:17 PM   #22
Karin Jonczak
Member Karin Jonczak is offline
 
Karin Jonczak's Avatar
 
Profile:
Join Date: Feb 2007
Location: Oakford  PA
Posts: 1,447
Re: Single station WOD ideas for non-CF gyms?

The DL, burpess WOD from the games works well...

And anything that sticks with the rack like the WOD I did the other day (a rip off of the Brutus WOD). Start at 1 rep each and build to 10 in increments of 1 (i.e. the first set is 1, 1, 1, and then 2, 2, 2...) hang-power snatch, OHS, burpee followed by 100 double-unders.

There was a WOD a while back that was 15 DL's, 12 hang-power cleans, 9 front squats, and 6 push-jerks... I just picked a weight I could use for the HPC's through jerks and then had an extra bar in the rack for the DL's.

I found that the trick wasn't necessarily sticking to one exercise, but the ability to just hog (unfortunately) one area like the squat stand.

Good luck!

Karin
  Reply With Quote
Old 09-04-2008, 09:12 AM   #23
Ryan Whipple
Member Ryan Whipple is offline
 
Ryan Whipple's Avatar
 
Profile:
Join Date: May 2007
Location: Tuscon  AZ
Posts: 686
Re: Single station WOD ideas for non-CF gyms?

Sorry if this is a repeat, but many gyms have a station that is a combo pullup bar/dip station. This is great for stuff like Pullups/Dips, Knees2Elbows and Dips, HSPU and Pullups (using the dip bars to help steady you). If you are working out fast enough no one will even approach you asking to use the other side!
  Reply With Quote
Old 09-05-2008, 08:59 AM   #24
Jacob Cloud
Member Jacob Cloud is offline
 
Jacob Cloud's Avatar
 
Profile:
Join Date: Jun 2007
Location: Austin  TX
Posts: 1,479
Re: Single station WOD ideas for non-CF gyms?

Tokyo?

Find a big building, shouldn't be hard. Sprint up the stairs. 10-15 pushups at each flight. Nobody uses the stairs in big buildings anyway, but if you do run into anyone, it should make for a funny story as they run away. You could also throw situps in there, of course.

If I was stuck with a gym with no squat rack, I'd do as many workouts as possible elsewhere.
  Reply With Quote
Old 09-09-2008, 11:22 AM   #25
Richard West
Member Richard West is offline
 
Profile:
Join Date: Mar 2008
Location: Bloomington  IN
Posts: 79
Re: Single station WOD ideas for non-CF gyms?

This one from early July was maybe my favorite WOD so far and would suit your needs:

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

You could probably come up with some variations of it.
  Reply With Quote
Old 09-19-2008, 08:36 AM   #26
Cormac O'Connor
Member Cormac O'Connor is offline
 
Cormac O'Connor's Avatar
 
Profile:
Join Date: Jan 2008
Location: Tokyo  Japan
Posts: 253
Re: Single station WOD ideas for non-CF gyms?

Quote:
Originally Posted by Richard West View Post
This one from early July was maybe my favorite WOD so far and would suit your needs:

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

You could probably come up with some variations of it.
Did this one at home and at the park actually! Changing the weight makes it hugely different. It's a killer.

Jacob - I suppose you do that sort of thing on YOUR lunch break, then?
  Reply With Quote
Old 09-22-2008, 11:16 AM   #27
Jacob Cloud
Member Jacob Cloud is offline
 
Jacob Cloud's Avatar
 
Profile:
Join Date: Jun 2007
Location: Austin  TX
Posts: 1,479
Re: Single station WOD ideas for non-CF gyms?

Quote:
Originally Posted by Cormac O'Connor View Post
Jacob - I suppose you do that sort of thing on YOUR lunch break, then?
I'm currently unemployed, so I don't have to worry about stuff like this. I hang out in the squat rack at my globo 3 times a week and do my thing, and everyone leaves me alone. Good times.

But if I wanted to do "CF" workouts and was severely limited by equipment, I think running stairs/stands/etc. is a helluva conditioning exercise. I've seen people do similar workouts in various buildings I've worked in, so it's not out of the question.

Good luck!
  Reply With Quote
Old 09-22-2008, 04:05 PM   #28
Samy Daghir
Affiliate Samy Daghir is offline
 
Samy Daghir's Avatar
 
Profile:
Join Date: May 2008
Location: Manchester  NH
Posts: 91
Re: Single station WOD ideas for non-CF gyms?

I just wear a hat so I don't have to make eye contact but it gets weird if I can hear people talking about me through my headphones. Today was kinda like that I ripped out a wod I like called the Fatal 50, kinda different from the normal style though, dare you to rip it up at your globo-hole.
4 rounds for time of 20-15-10-5 reps for each of the 10 movements listed:
-Pull-ups
-Push-Press (95lbs)
-Decline Sit-ups (with 25lb plate on chest)
-Box Jumps (30'')
-Kettlebell or DB swings (35 or more lbs, both arms alternating)
-Plyo-Pushups (Start with feet up on something and two 25 lb plates stacked between your hands, down and then use your arms to jump up on them...up and back down twice is 1 rep)
-Walking Lunges (both legs is one rep)
-Back extensions (ham glute style)
-Thrusters (75lbs)
-Knees to elbows
new PR 22:43 with little floaty stars in my eyes hahaha

if you set it up all prior to kicking it off no one will get in your way because they will be afraid of getting hurt by your intense primal expenditure of energy

good luck!
  Reply With Quote
Old 09-22-2008, 06:23 PM   #29
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: Single station WOD ideas for non-CF gyms?

'christine' wasn't so bad at my globo. just bring a BB over to the row machine and grab a box for jumps. the same thing with 'fight gone bad' BB, DB for swings, and a box at the rower.

you could do the murph with a treadmill. you can also do 4 rounds of 400m then 50 BW squats.


sorry if i repeated anyone elses. i didn't read all the responses.
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Outdoor rope climbing station ideas? Douglas A. Glisson Equipment 2 07-28-2008 05:33 AM
Great Lakes Illinois area Crossfit gyms/Crossfiters with gyms Trevor Thompson Community 1 02-23-2008 01:27 PM
First WOD Ever! Plus some ME ideas. Nathan Holiday Workout of the Day 2 08-07-2007 02:47 PM
Weight on single exercise/multi-set WOD Rex Freriks Workout of the Day 4 11-09-2006 05:17 PM
Pullup Station Ideas/Pics Erik Reckdenwald Equipment 22 08-09-2006 02:19 PM


All times are GMT -7. The time now is 04:02 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.