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 WOD anyone?

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Fed X

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PostSubject: Re: WOD anyone?   Thu Dec 13, 2012 3:46 pm

ironloo wrote:
Yesterday, After my whole calisthenics workout.

The last stone workout preparing for the big stone i got coming.

60sets x 1 explosive power rep full force/speed w 230 stone

In between i was putting my 70lbs. vest on the stone to prepare my grip/biceps, Doing muscle ups for a change, and did 1 False grip pullup with all my energy same as the stone.Build power this way high volume w/1rep.
+
185 stone+70 vest 5 x5reps front squats.
+
185 stone front squat 5 x 10 reps
+
185 stone shouldering w/front squats and slams with runs.
+
I then Found a downed treee log they cut in half must of weighed a lot so i did drags with that till my grip failed.

Was suppose to go to gym but jump squats and stones dont mix too good, tore something right calf knee area:



Last edited by beasty boy on Thu Dec 13, 2012 4:52 pm; edited 1 time in total
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PostSubject: Re: WOD anyone?   Thu Dec 13, 2012 3:47 pm

Shocked Damn Loo! That's pretty hardcore! squat volume & weight is intense!!! bro that beautiful!!


Last edited by beasty boy on Fri Dec 14, 2012 2:19 pm; edited 2 times in total
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PostSubject: Re: WOD anyone?   Thu Dec 13, 2012 4:50 pm







--------------------------------------------------------------------------------




Thursday 121213

Posted: 13 Dec 2012 02:00 PM PST


For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

Post time to comments.

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PostSubject: Re: WOD anyone?   Thu Dec 13, 2012 4:54 pm

Complete four rounds:

2 Cast Wall Walks

5 HSPU

2 Cast Wall Walks

10 Wheels

2 Cast Wall Walks

20 Swinging Dips



Finish with 2x10 Wrist Pushups



notes:

1) Note that for today’s GB WOD, perform 2 Cast Wall Walks in between each of the assigned FBEs.

2) If 2 Cast Wall Walks are too easy, you may increase the number of repetitions up to 4 or you may also substitute the most challenging STRAIGHT-ARM Press HS variation that you are capable of performing for 2 repetitions.

3) Rest 2-3 minutes between rounds

4) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement



thats from Coach Sommers @ gymnasticsbodies.com forums
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PostSubject: Re: WOD anyone?   Fri Dec 14, 2012 2:19 pm

warm up = Clean & Military Press @ 120lbs
8x1=8

Clean & Military Press @ 150lbs
2x1=2
3x1=3
Push Press @ 150lbs
1x2=2

Clean & Military Press @ 145lbs
5x1=5
3x1=1
Push Press @ 145lbs
1x1=1

Mixed Grip Chin Ups @ 60lbs
2x1=2
4x2=8
6x2=12
8x1=8

Back Squats @ 185lbs
3x3=9
Zercher Squats @ 190lbs
3x1=3


Early morning upper body push, pull & lower squat... didnt press much or heavy today because its Friday and a fresh 48 is in order
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PostSubject: Re: WOD anyone?   Sat Dec 15, 2012 3:53 pm

Saturday 121215

Posted: 15 Dec 2012 02:00 PM PST

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Post rounds completed to comments.

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PostSubject: Re: WOD anyone?   Tue Dec 18, 2012 2:06 am

Monday 121217

Posted: 17 Dec 2012 02:00 PM PST


Five rounds for time of:
5 Back squats
10 GHD sit-ups












Sunday 121216

Posted: 16 Dec 2012 02:00 PM PST


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Compare to 120114.
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PostSubject: Re: WOD anyone?   Wed Dec 19, 2012 10:46 am

Wednesday 121219

Posted: 19 Dec 2012 02:00 PM PST


Back squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.
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PostSubject: Re: WOD anyone?   Thu Dec 20, 2012 11:01 am

Thursday 121220

Posted: 20 Dec 2012 02:00 PM PST


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

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PostSubject: Re: WOD anyone?   Thu Dec 20, 2012 9:51 pm

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PostSubject: Re: WOD anyone?   Thu Dec 20, 2012 10:39 pm


Crossfit DFW



‎12/21/2012 -
"12 Days of Christmas"
For Time:
12 Bear Complex 115/75
11 Burpees
10 Med Ball Cleans 20/12
9 Toes to Bar
8 2fer Wall Balls 20/12
7 Knees to Feet
6 Turkish Get-ups
5 HSPU's
4 Pistols
3 Muscle-ups
2 Sliders
Run 200 m

*start with 12-1 then 11-1, 10-1, 9-1, etc
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PostSubject: Re: WOD anyone?   Thu Dec 20, 2012 10:39 pm

ironloo wrote:



that was WOD was fucking beautiful!!!
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PostSubject: Re: WOD anyone?   Thu Dec 20, 2012 10:44 pm

also Im a really big fan of your WOD "1,500 reps the hard way"
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PostSubject: Re: WOD anyone?   Fri Dec 21, 2012 7:51 pm

thanks man, soon i will post the 3,000 version with more variation.
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PostSubject: Re: WOD anyone?   Fri Dec 21, 2012 9:05 pm

Friday 121221

Posted: 21 Dec 2012 02:00 PM PST


Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

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PostSubject: Re: WOD anyone?   Fri Dec 21, 2012 9:06 pm

Friday 121221

Posted: 21 Dec 2012 02:00 PM PST


Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

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PostSubject: Re: WOD anyone?   Fri Dec 21, 2012 9:07 pm

ironloo wrote:
thanks man, soon i will post the 3,000 version with more variation.




whip me up a nice lower body squat & core routine... I have no rack but I have a vest & a barbell... give me something awesome
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PostSubject: Re: WOD anyone?   Sun Dec 23, 2012 11:21 pm

Sunday 121223

Posted: 23 Dec 2012 02:00 PM PST


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

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PostSubject: Re: WOD anyone?   Tue Dec 25, 2012 12:21 am

Clean & Military Press @ 120lbs
8x1=8

Clean & Military Press @ 170lbs
1x1=1
Push Press @ 170lbs
1x1=1

Barbell Thrusters @ 150lbs
2x2=4
3x2=6
4x1=4

full ROM Mixed Grip Pull Ups @ 60lbs
6x1=6
7x3=21

Push Ups @ 60lbs
10x4=40

my WOD^








Monday 121224

Posted: 24 Dec 2012 02:00 PM PST


Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

Post time to comments.



CrossFit WOD^
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PostSubject: Re: WOD anyone?   Tue Dec 25, 2012 11:01 am

beasty boy This leg/core routine is for you, and whoever else is reading and curious.


I will write this out exactly so anyone who does this can print it and mark off each set as you go.

What you need is a 50lbs. vest and 1 dumbbell for the following weights 10,20,30,40,50,60,70,80,90,100lbs. if you don't have them put these weights on the bar more or less.


Dumbbell front squat pyramid w/50lbs. vest w/ plank holds pyramiding up as the weights get heavier.

Rest stays a constant 2mins.So use a timer.
Severe Leg/core strength/endurance/conditioning


Dumbbell front squat 50lbs. vest/plank pyramid 10 sets:
Set1 = 10lb. Dumbbell x 20 reps drop :10sec. plank
Set2 = 20lb. Dumbbell x 20 reps drop :20 sec plank
Set3 = 30lb. Dumbbell x 20 reps drop :30 sec plank
Set4 = 40lb. Dumbbell x 20 reps drop :40 sec plank
Set5 = 50lb. Dumbbell x 20 reps drop :50 sec plank
Set6 = 60lb. Dumbbell x 20 reps drop :60 sec plank
Set7 = 70lb. Dumbbell x 20 reps drop :70 sec plank
Set8 = 80lb. Dumbbell x 20 reps drop :80 sec plank
Set9 = 90lb. Dumbbell x 20 reps drop :90 sec plank
Set10 = 100lb. Dumbbell x 20 reps drop :100 sec plank
This is 200 reps, 800 more to go.
+
50lbs.Vest Standing Lunge/squat combo
Rest stays at 1minute the whole time, keep strict.
its 10 reps per leg for lunge once you get to 20 reps stop do 5 explosive squats to make 25 reps.

Set1 x 25reps
Set2 x 25 reps
Set3 x 25 reps
Set4 x 25 reps
Set5 x 25 reps
Set6 x 25 reps
Set7 x 25 reps
Set8 x 25 reps
This is 200 reps, 600 more to go.
+

Now 50lbs. vest regular squats/lying leg raise combo.
Rest stays at 1minute.Make them explosive and consecutive.

Set1 x 25 squats drop 10 lying leg raises
Set2 x 25 squats drop 12 lying leg raises
Set3 x 25 squats drop 14 lying leg raises
Set4 x 25 squats drop 16 lying leg raises
Set5 x 25 squats drop 18 lying leg raises
Set6 x 25 squats drop 20 lying leg raises
Set7 x 25 squats drop 22 lying leg raises
Set8 x 25 squats drop 24 lying leg raises
This is 200 reps 400 more to go, i don't count core reps only legs.
+
Now Remove the vest your body temporarily conditioned itself to adapt to the weight this state won't last long so rest 5 minutes and do this.You will feel light and brand new like you didn't even workout.

Regular body weight squats no weight, rest stays a constant :20 sec. Make these explosive and consecutive only.

Set1 x 25 squats
Set2 x 25 squats
Set3 x 25 squats
Set4 x 25 squats
Set5 x 25 squats
Set6 x 25 squats
Set7 x 25 squats
Set8 x 25 squats
Set9 x 25 squats
Set10 x 25 squats
Set11 x 25 squats
Set12 x 25 squats
Set13 x 25 squats
Set14 x 25 squats
Set15 x 25 squats
Set16 x 25 squats
That's the last 400 reps, Now we are at 1,000 reps
+
This 1 set dont count but put the 50lbs. vest back on and max out 1 set squats till you cant do one more rep, keep trying and going till you cant do a single squat.
+
Now we are done with squats but you got to work you core.
You be the judge of the reps here!

5 sets x dragonflags
5 sets x hanging leg raises
5sets x rollouts on abwheel or rings
5sets x windshield wipers
5set lying leg raises with heavy dumbbells on feet
5sets circular hanging leg raises
+
Last set

Set1 x the 10 minute plank :30sec front hold, :30 sec left side, :30 sec right side. Keep rotating within these plank holds never touch the ground ever no matter what till 10 minutes+ is up.If you happen to fail and need rest penalty is 20 pushups.




This is 1 workout for core legs i do, maintain this intensity for months and months then you will see the gains this offers. I am cycling back onto the super volume soon for another 3-6months straight everyday.






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PostSubject: Re: WOD anyone?   Thu Dec 27, 2012 8:01 pm

Thursday 121227

Posted: 27 Dec 2012 02:00 PM PST


Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

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PostSubject: Re: WOD anyone?   Fri Dec 28, 2012 3:59 pm

Friday 121228

Posted: 28 Dec 2012 02:00 PM PST

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 111115.

a crossfit WOD^
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PostSubject: Re: WOD anyone?   Fri Dec 28, 2012 4:01 pm

Clean & Military Press @ 170lbs
1x1=1

Clean & Military Press @ 160lbs
3x1=3
2x2=4
Push Press @ 160lbs
1x2=2

Clean & Military Press @ 140lbs
8x1=8

Mixed Grip Pull Ups @ 60lbs
6x2=12
7x1=7
8x1=8

Back Squats @ 200lbs
3x1=3
4x1=4
5x2=10






my WOD^
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PostSubject: Re: WOD anyone?   Sat Dec 29, 2012 4:20 pm

Saturday 121229

Posted: 29 Dec 2012 02:00 PM PST

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Post time to comments.

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PostSubject: Re: WOD anyone?   Mon Dec 31, 2012 9:31 pm

Monday 121231

Posted: 31 Dec 2012 02:00 PM PST


"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Post time to comments.
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WOD anyone?
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