Home-Made WODS - Page 2

Sheldon Victorine · 10-02-2011, 08:30 AM

^^^^^^^ 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

Erin Hightower · 10-02-2011, 11:42 AM

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

Marcel Zwinger · 10-04-2011, 10:33 PM

4 rounds:
10 BW Backsquats
Broadjump, 40 yards,

...do a burpee after every 5 Broad Jumps...

Ryan Elsasser · 10-05-2011, 11:31 AM

WOD

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

James Napier · 10-05-2011, 11:04 PM

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.

Joshua Yuhas · 10-10-2011, 01:56 PM

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

Ian Corley · 10-12-2011, 07:02 AM

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.

John Wampler · 10-13-2011, 04:06 PM

Quote:

Originally Posted by Lincoln Brigham

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.

John Wampler · 10-13-2011, 04:12 PM

Good post so far everyone!

Vickie Ellickson · 10-13-2011, 04:42 PM

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.

10-02-2011, 08:30 AM	#11
Sheldon Victorine Member Profile: Join Date: Oct 2011 Location: San Diego CA Posts: 54	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

10-02-2011, 11:42 AM	#12
Erin Hightower Member Profile: Join Date: Feb 2011 Location: Prosser WA Posts: 269	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 F/5'8"

10-04-2011, 10:33 PM	#13
Marcel Zwinger Member Profile: Join Date: Dec 2008 Location: Podersdorf Burgenland Posts: 327	Re: Home-Made WODS 4 rounds: 10 BW Backsquats Broadjump, 40 yards, ...do a burpee after every 5 Broad Jumps...

10-05-2011, 11:31 AM	#14
Ryan Elsasser Member Profile: Join Date: Sep 2011 Location: Cortlandt Manor NY Posts: 4	Re: Home-Made WODS WOD 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

10-05-2011, 11:04 PM	#15
James Napier Member Profile: Join Date: Jun 2006 Location: Phoenix Az Posts: 900	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

10-10-2011, 01:56 PM	#16
Joshua Yuhas Member Profile: Join Date: Dec 2010 Location: Seattle WA Posts: 29	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

10-12-2011, 07:02 AM	#17
Ian Corley Member Profile: Join Date: Sep 2011 Location: St John's NL Canada Posts: 19	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.

10-13-2011, 04:12 PM	#19
John Wampler Member Profile: Join Date: Mar 2011 Location: Olive Branch MS Posts: 14	Re: Home-Made WODS Good post so far everyone!
	Last edited by John Wampler; 10-13-2011 at 04:14 PM.. Reason: double post

10-13-2011, 04:42 PM	#20
Vickie Ellickson Member Profile: Join Date: Feb 2011 Location: Spokane WA Posts: 2,549	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.
	__________________ V's Log - Don't Have Heroes

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