Post your favorite homemade WOD

[Tim McFarland]

Here's 2 I have come up with that I liked:

As many rounds as possible in 20 minutes of...
-5 pullups
-10 burpees
-15 wall ball

And the one I have been talking about in "Exercises"; For time...Get a sandbag weighing 1/3 of your bodyweight. Then...
-Shoulder the bag, run 400 meters
-25 burpees
-run 400 meters with no bag
-25 catapults
-run 400 meters with no bag
-25 burpees
-run 400 meters with the bag

[Gary Wetherholt]

Due to elbow pain I had to modify Cindy as follows..
As many round as possible in 20 Mins
5 Burpees
10 Push-ups
15 Squats
PR=16

[George Brothers]

row 500m
one minute of thrusters
row 500m
one minute of tire flips
row 500m
one minute of kb swings
row 500m
one minute ball slams

[Martin Schap]

50 push-ups
40 lunge steps with 30 lbs dumbbells
21 ring pull-ups
15 Thrusters with .75 Bwt. Dumbbells (60’s in my case)
30 30lbs Dumbbell snatches (30 on each side, switch sides as often as you like)

40 push-ups
30 lunge steps with 30lbs. dumbbells
15 ring pull-ups
12 Thrusters with .75 Bwt. Dumbbells
25 30lbs. Dumbbell Snatches

30 push-ups
20 lunge steps with 30lbs. Dumbbells
9 Ring pull-ups
9 Thrusters with .75 Bwt. Dumbbells
20 30 lbs. Dumbbell Snatches

I'm going to do this on Weds. when I'm at my sister's place. I don't own much equipment, but I'm looking forward to a good workout.

[Martin Schap]

George
That looks incredibly hard. What weight are we talking for the thrusters and swings? Do you know how big your tire is? Lastly, I assume the ball is the 20lbs. weight?

[Tim McFarland]

George, that looks like a good one.

Martin, you're just psychotic.:happy:

[Chris Forbis]

This is Ryan Atkins', but I love it all the same:

"Betty"

5 rounds for time:
135# push press/jerk, 12 reps
24" box jump, 20 reps

[Peter Queen]

Well,…..OK here goes. Here are 2 WODs that I made up and keep a computer log on thanks to Anthony B.’s influence. These are based on body building (which I still love to do). Every morning for the past few weeks I do these for 15 minutes before my shower. As I had said on some other posts, I still love body building but now I do them with a CF style approach which gives me a much higher burn and more stamina building. I also named them after females in the tradition of CF. It actually does help to name my various routines because it helps me to keep better track of what I do, so don’t laugh. I still do the other CF stuff but in the evenings and weekends when I can hit the gym.

4/21/06 (Fri)

PHYLLIS: 25lb & 30lb DBs
Pushups: x 10
Side DB Flies: x 10 (25lbs)
Front DB Raises: x 10reps/arm (25lbs)
Overhead DB Presses: x 10 (30lbs)
Time: rounds for 15 min

Comments: I went through my routine but did not really feel any effect, even when moving up to 30lb DBs for the OHs it did not feel heavy at all even though it was 5lb heavier from my last routine. I will have to increase all of my reps throughout the whole routine up to 20 for the next time and really push myself through it to get a better burn output. I am glad actually because this represents another growth factor in performance.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxx


4/24/06 (Mon)

CANDIE: 25lb DBs
Pushups: x 30, 20, 15, 10 (close hand position)
Standing alternating curls: x 15, 10, 5 reps/arm
Standing OH Triceps Presses: x 12, 15, 10 reps
Time: rounds for 15 min

Comments: Overall I felt great. I had a good sweat and I really had to push myself through it. I was getting exhausted after the first round and the exhaustion increased with each round after. I can’t wait to do those again. I felt a really good envelope pushing performance.

[Russ Greene]

If you want to do more upper body work, why not just do muscleups, handstand pushups, weighted pullups, and weighted ring dips? I doubt that if you worked up to 15 muscleups in a row and 25 handstand pushups your upper body would be suffering from a lack of curls and front raises.

[Scott Kustes]

Here's one I made up on Easter when the gym was closed:
21-15-9
Pullups
Pushups
Box jumps - onto a picnic table (30"?)
Wallball
D-Ball slams