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

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Old 10-02-2011, 08:30 AM   #11
Sheldon Victorine
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Re: Home-Made WODS

^^^^^^^ Those are the past 3 wods ive been doing, ill start out with some warm up cardio, go into some quick stretching then go into a wod that ill usually make up and after usually ill do some core exercises and then go into a little more cardio. Any advice/criticism would help. Thanks all
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Old 10-02-2011, 11:42 AM   #12
Erin Hightower
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Re: Home-Made WODS

amrap in 20 minutes

5 turkish getups
5 snatch squats

I had to stop though... these are my two weak spots and my shoulder told me no...stop
At home W.O.D.'er crossfitting since 2/2011
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Old 10-04-2011, 10:33 PM   #13
Marcel Zwinger
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Re: Home-Made WODS

4 rounds:
10 BW Backsquats
Broadjump, 40 yards, a burpee after every 5 Broad Jumps...
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Old 10-05-2011, 11:31 AM   #14
Ryan Elsasser
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Re: Home-Made WODS


5 Rounds

10 Box jumps 24"
15 Rowing pull ups
20 HSPU Progression (24" box)
50 Jump rope

This was my second WOD ever. I finished at 12:07
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Old 10-05-2011, 11:04 PM   #15
James Napier
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Re: Home-Made WODS

Tonight's double 44# kettlebell complex:
5 reps each of snatch, clean and press, row, swing, front squat
then 4 reps each, +3 reps, +2 +1

Just brutal and I forgot to time it.
More power, less squishy --- Crossfit, the natural meat tenderizer --- certs: L1, Oly, KB, mobility
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Old 10-10-2011, 01:56 PM   #16
Joshua Yuhas
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Re: Home-Made WODS

A coach's BDay WoD:
3 Rounds
9 Muscle Ups
30 Deadlifts (65% of 1RM)
81 DU

My Scaled Version:
27 Pull Ups + 27 Dips (w/ bands)
30 DL @ 195
243 Skips
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Old 10-12-2011, 07:02 AM   #17
Ian Corley
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Re: Home-Made WODS

Prowler Sled with 90 lbs on it.

For time

Sled Push 95 feet
10 burpess
Sled Push 95 feet
9 Burpees
work your way down to 1 burpee.
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Old 10-13-2011, 04:06 PM   #18
John Wampler
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Re: Home-Made WODS

Originally Posted by Lincoln Brigham View Post
The assumption here is that a "killer WOD" that makes you puke on the floor means it's a good workout. This is not necessarily so.
and we have a critic. how do you know what i was assuming? i expect people to post new and of course....functional wods. I also said keep it simple just post your wods. if you dont have one then dont post anything. comprende? this is for the creative cross-fitters.
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Old 10-13-2011, 04:12 PM   #19
John Wampler
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Re: Home-Made WODS

Good post so far everyone!

Last edited by John Wampler; 10-13-2011 at 04:14 PM.. Reason: double post
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Old 10-13-2011, 04:42 PM   #20
Vickie Ellickson
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Re: Home-Made WODS

For time:
35 pullups
35 box jumps 24"
35 pushups
35 single unders
35 kb snatch 27lb
35 med ball sit ups
35 TTB
35 KBS 27lb
35 wall balls 12lb
35 burpees

Scale up weight and jumps as appropriate.
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