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 WOD anyone?

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Fed X

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PostSubject: Re: WOD anyone?   Tue Jan 01, 2013 5:19 pm

Tuesday 130101

Posted: 01 Jan 2013 02:00 PM PST


Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Marcus Hendren 6:33. Post time to comments.
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ironloo

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Age : 28
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PostSubject: Re: WOD anyone?   Wed Jan 02, 2013 6:54 am

They say never to lower a stone to not do the negative to either drop or load it. So thats why i did them.

Stone drop pyramid 5 sets 350 stone 1rep, 230 stone 1 rep, 185 stone 1 rep+throw.
+


70 sets x 1-3 rep range per set i lift up explosive, lower slow to the ground w/230 stone
+
70 sets x in between stone 1 explosive m-up,1 dip,1 pullup to chest/waist.
+
10 sets x 20 pullups-20 pushup chest to floor super set consecutive only reps in between stones. I was surprised how badly the negatives on the stones killed my pull endurance.
+
5 sets x 185 stone front squats 10 reps + 20 diamonds chest to floor superset consecutive.
+
5 sets x 230 stone slam,+ pushups/planks
+
I spent the remaining 3 hrs. climbing ropes/flipping logs taller than me,flipping heavy ones, throwing logs, doing pullups on any branch that looked suitable 20,dragonflags 10 on bench,pushups 20 per set randomly,sprints to the next area,stone scaling a good 12ft. stone climb over basics on each end,log drags for grip. Arms never been this bad i think from the stone negatives.
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PostSubject: Re: WOD anyone?   Fri Jan 04, 2013 12:27 am

wow^^ thats intense IronLoo


Workout of the week! Mike Mahler



3 rounds:
•Explosive Pushups 1x5: Launch off the floor as high as you can on each rep. Great exercise to do at the beginning of a workout to get your nervous system ready.
•Alternating Renegade Row 1x8 per side: Hold the top position for 1 second on each rep and avoid excessive rotation.
•Double Kettlebell Lockout Press 1x6 each side: Lock out one bell and complete six reps with the other arm. Switch sides and repeat.
•Low Position Lunges 1x12 per side: Stay low and walk across the room for a total of 12 steps each side. Great quad exercise that I picked up from strength coach Mark Philippi.
•Double Kettlebell Swing 1x12: Swing the bells outside the feet to chest level.
•Pull-ups 1x7: Hold top position for 1 second on each rep. Pull from a dead hang.
•Hindu Squat 1x25
•Hanging Leg raise 1x8: 2 second negative on each rep.



Take 45 second breaks in between each set and one-minute breaks at the end of each workout.
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PostSubject: Re: WOD anyone?   Fri Jan 04, 2013 5:54 pm

Friday 130104

Posted: 04 Jan 2013 02:00 PM PST

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Graham Holmberg 2:04. Post time to comments.

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PostSubject: Re: WOD anyone?   Fri Jan 04, 2013 6:01 pm

Clean & Military Press @ 160lbs
3x1=3
Clean & Military Press @ 155lbs
5x1=5
Clean & Military Press @ 150lbs
5x1=5

Mixed Grip Pull Ups @ 65lbs
6x1=6
7x2=14
Mixed Grip Pull Ups @ 50lbs
11x1=11
Mixed Grip Pull Ups @ 45lbs
10x1=10

full ROM Dips @ 65lbs
8x3=24
full ROM Dips @ 50lbs
25x1=25

Back Squats @ 190lbs
3x2=6
Back Squats @ 215lbs
5x1=5




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PostSubject: Re: WOD anyone?   Sun Jan 06, 2013 2:00 am

Saturday 130105

Posted: 05 Jan 2013 02:00 PM PST


Overhead Squat 3-3-3-3-3 reps

Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs.
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PostSubject: Re: WOD anyone?   Sun Jan 06, 2013 6:34 pm

Sunday 130106

Posted: 06 Jan 2013 02:00 PM PST


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Valerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments.

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PostSubject: Re: WOD anyone?   Tue Jan 08, 2013 9:19 pm

Tuesday 130108

Posted: 08 Jan 2013 02:00 PM PST

Split Jerk 1-1-1-1-1-1-1 reps

Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments.

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PostSubject: Re: WOD anyone?   Thu Jan 10, 2013 12:14 am

Wednesday 130109

Posted: 09 Jan 2013 02:00 PM PST


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.

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PostSubject: Re: WOD anyone?   Thu Jan 10, 2013 11:14 am

Thursday 130110

Posted: 10 Jan 2013 02:00 PM PST


Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

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PostSubject: Re: WOD anyone?   Mon Jan 14, 2013 10:31 pm

Sunday 130113

Posted: 13 Jan 2013 02:00 PM PST


"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Rich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).
Post reps for both exercises in all rounds.

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wow!!! Froning just beasted out right there^^




Monday 130114

Posted: 14 Jan 2013 02:00 PM PST


Deadlift 5-5-5-5-5 reps

Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
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PostSubject: Re: WOD anyone?   Wed Jan 16, 2013 5:02 pm

Wednesday 130116

Posted: 16 Jan 2013 02:00 PM PST

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Neal Maddox 8:15. Post time to comments.

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PostSubject: Re: WOD anyone?   Thu Jan 17, 2013 7:20 pm

CrossFit: Forging Elite Fitness

Thursday 130117

Posted: 17 Jan 2013 02:00 PM PST

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,
Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.
Post loads to comments.

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Candice Ruiz PR's are very impressive^
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PostSubject: Re: WOD anyone?   Fri Jan 18, 2013 11:26 am

Friday 130118

Posted: 18 Jan 2013 02:00 PM PST


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Dan Bailey 472. Add your points and post them to comments.

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PostSubject: Re: WOD anyone?   Sun Jan 20, 2013 12:15 pm

Sunday 130120

Posted: 20 Jan 2013 02:00 PM PST


Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Kristan Clever 7:59. Post time to comments.

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PostSubject: Re: WOD anyone?   Mon Jan 21, 2013 11:50 pm

Monday 130121

Posted: 21 Jan 2013 02:00 PM PST


Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments.

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PostSubject: Re: WOD anyone?   Tue Jan 22, 2013 11:06 am

Tuesday 130122

Posted: 22 Jan 2013 02:00 PM PST


"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

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PostSubject: Re: WOD anyone?   Fri Jan 25, 2013 8:14 pm

Survive Through Training

Published January 22, 2013 | By Joe Chizek




All strength is given to you by applying the visualization technique through the use of a strong mind called, “The WIll.” It is the ability to push yourself through tough situations that will be presented to you while training and during the developmental process. The developmental process is a series of steps that we all take to become better. It’s understanding is of extreme importance for survival and conquring of goals in the gym with an application to real life scenarios.

A bodies weekend state goes against the creative process of living and performing to our greatest abilities. It leads us into a shrinking existence vs one that is meant for espansion, expression and happiness. Negative images are formed and breakdown occurs taking our strength and ability to survive along with it. Learn to stay away from all of that through training and keeping the idea of maintaining strength, power and the ability to overcome all obstacles.

“Now remember when things look bad and it looks like your not going to make it, then you got to get mean, I mean plum mad dog mean. Because if you loose your head and give up then you neither live nor win and that’s just the way it is.” Clint Eastwood

The following workout was ripped right out of the Survival Strenth Program for you. If you enjoy this workout I’ve got dozens of exercises and training routines with challenges and goal setting formulas to go along with it. It’s loaded with info and I know you’re going to absolutely love training with this program. Set your goal then strive to achieve it.


“The More Storm The More Strength”



Beginner A:

1) One Arm Dumbbell Push Press 5 x 5 reps

2) Sand Bag Front Squats 4 x 6 – 8 Reps

3a) Dumbbell Walking Lunges 2 x 10 reps

3b) Pushup 2 x 12 reps

4a) Recline Rows 2x 12 reps

4b) Back Ext 2 – 3 sets x 10 reps

5) Abdominal Circuit – Planks 15 – 30 second hold, Leg Raise x 10 reps, Knee To Elbow x 10 reps per side.

6) Tabata Conditioning – Jump Rope



This workout is designed for the development of strength in the first phase of training which will be later used for the increase of athleticism and power. These workouts are designed to promote an elevated level of confidence which will allow you to set specific goals in your life and lifting in relation to you chosen activity. Your specific goals are personal to you and should only be shared with people that believe in you. Do not let the naysayer dictate who you are to be, be who you feel you want to be.
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PostSubject: Re: WOD anyone?   Sat Jan 26, 2013 1:47 pm

Friday 130125

Posted: 25 Jan 2013 02:00 PM PST


For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.









pretty awesome WOD^
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PostSubject: Re: WOD anyone?   Sun Feb 10, 2013 7:32 pm

Category Archives: Ground to overhead


“Stone Grace”

Posted on January 25, 2013 by RobOrlando


30 Ground to Overhead using an Atlas Stone Women 35, 65, or 95 Men 95, 115, or 145





thats awesome^
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PostSubject: Re: WOD anyone?   Sun Feb 10, 2013 7:36 pm

“YMCA”

Posted on July 18, 2012 by RobOrlando


50 Front Squats @ 225 pounds 50 Weighted Dips @ 90 pounds Scale as needed. Post loads and times to comments.

Posted in Front Squat, Weighted Dips, Workout|3 Comments
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PostSubject: Re: WOD anyone?   Sun Feb 10, 2013 7:37 pm

3RM Weighted Pullups (compare 1/18/12

Posted on November 6, 2012 by RobOrlando


Unlimited attempts at a 3RM weighted set of pullups.

Using a weight belt, vest, DB, or KB, perform 3 weighted pullups without dropping from the bar. Rest as needed, add weight, and repeat until you can’t complete 3 consecutive reps.

Post each attempt to comments. Share video if you have it.
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PostSubject: Re: WOD anyone?   Sun Feb 10, 2013 7:38 pm

Strict weighted pullups

Posted on July 24, 2012 by RobOrlando


Unlimited attempts at a 3 rep max weighted chin up

Palms facing your chin. Establish a 3 rep max lift

Post attempts and success or failure to comments
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PostSubject: Re: WOD anyone?   Mon Feb 11, 2013 1:45 pm

Monday 130211

Posted: 11 Feb 2013 02:00 PM PST


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Elisabeth Akinwale 6:32. Post time to comments.

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PostSubject: Re: WOD anyone?   Mon Feb 11, 2013 6:06 pm

ironloo wrote:
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.












thats hardcore man^awesome!!!
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