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 WOD anyone?

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Fed X

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PostSubject: Re: WOD anyone?   Mon Sep 17, 2012 10:03 pm

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Fed X

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PostSubject: Re: WOD anyone?   Wed Sep 19, 2012 6:13 pm

Wednesday 120919

Posted: 19 Sep 2012 03:00 PM PDT


21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Fed X

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PostSubject: Re: WOD anyone?   Wed Sep 19, 2012 11:22 pm

Crossfit DFW
‎9/20/2012 -
5 Rounds for Max Load
NOT for Time:
5 Deadlifts
5 Hanging Squat Cleans
...5 Push Jerk
5 Front Squats

*must complete round without dropping bar for credit
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Fed X

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PostSubject: Re: WOD anyone?   Thu Sep 20, 2012 8:39 pm

Thursday 120920

Posted: 20 Sep 2012 03:00 PM PDT

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Fed X

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PostSubject: Re: WOD anyone?   Sat Sep 22, 2012 2:49 pm

Saturday 120922

Posted: 22 Sep 2012 03:00 PM PDT


21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

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ironloo

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PostSubject: Re: WOD anyone?   Wed Sep 26, 2012 11:06 am

Here's a similar workout i do with george whenever we train , this is my updated one from a few weeks ago so the dips/pulls increased.Much harder new one i am on now.

Dips: 5 sets x 50 reps clean then 5 more sets of 50-60 dips clean.
+
Pullups: 5 sets x 30+ pullups, then 5 more sets of 20+ pullups with 20 sec static holds mixed in between.
+
Diamond pushups:1 diamond pushup 1 sec hold bottom, 2 diamonds 2 sec hold bottom i go up 1 rep per set till last set looks like this 25diamonds with 25 sec. hold on bottom.
+
1 arm bodyweight rows: 5 row right arm, 5 rows left than no rest maxout with both arms x 5sets.
+
Bodyweight tricep: extensions 5 sets x 10 reps with holds at the end.
+
Dragonflags: variations pyramid , 10/12/14/16/18/20
+
Hanging leg raises: 3 sets x 10 reps
+
Gravity boots holding 50lbs upside down for core 3 sets x 10 reps
+
I sometimes go lift the atlas stone 185lbs stone 20 reps+230lbs. atlas stone 20 reps.
+
5 sets 25-30ft. rope climb
+
Then i go to the gym, everyime i enter the gym i am soaked and have dirt all over. I continue bar-baric pyramids play around with 85lbs. dumbell curls per hand, curl bodyweight, some front squats. At the end of our workout is when we do humanflags,planche,levers,m-ups and other moves on fingertips, lots of core work after too.

Then i eat like 5 meals in one right after.

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Fed X

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PostSubject: Re: WOD anyone?   Wed Sep 26, 2012 3:09 pm

--------------------------------------------------------------------------------
Wednesday 120926

Posted: 26 Sep 2012 03:00 PM PDT

For time:
100 L-Pull-ups

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Fed X

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PostSubject: Re: WOD anyone?   Wed Sep 26, 2012 3:10 pm

ironloo wrote:
Here's a similar workout i do with george whenever we train , this is my updated one from a few weeks ago so the dips/pulls increased.Much harder new one i am on now.

Dips: 5 sets x 50 reps clean then 5 more sets of 50-60 dips clean.
+
Pullups: 5 sets x 30+ pullups, then 5 more sets of 20+ pullups with 20 sec static holds mixed in between.
+
Diamond pushups:1 diamond pushup 1 sec hold bottom, 2 diamonds 2 sec hold bottom i go up 1 rep per set till last set looks like this 25diamonds with 25 sec. hold on bottom.
+
1 arm bodyweight rows: 5 row right arm, 5 rows left than no rest maxout with both arms x 5sets.
+
Bodyweight tricep: extensions 5 sets x 10 reps with holds at the end.
+
Dragonflags: variations pyramid , 10/12/14/16/18/20
+
Hanging leg raises: 3 sets x 10 reps
+
Gravity boots holding 50lbs upside down for core 3 sets x 10 reps
+
I sometimes go lift the atlas stone 185lbs stone 20 reps+230lbs. atlas stone 20 reps.
+
5 sets 25-30ft. rope climb
+
Then i go to the gym, everyime i enter the gym i am soaked and have dirt all over. I continue bar-baric pyramids play around with 85lbs. dumbell curls per hand, curl bodyweight, some front squats. At the end of our workout is when we do humanflags,planche,levers,m-ups and other moves on fingertips, lots of core work after too.

Then i eat like 5 meals in one right after.






man thats an awesome routine!!! Im about to print it out now
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Fed X

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PostSubject: Re: WOD anyone?   Sat Sep 29, 2012 12:51 pm

--------------------------------------------------------------------------------
Friday 120928

Posted: 28 Sep 2012 03:00 PM PDT

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood


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PostSubject: Re: WOD anyone?   Sat Sep 29, 2012 12:56 pm

--------------------------------------------------------------------------------
Thursday 120927

Posted: 27 Sep 2012 03:00 PM PDT

Back Squat 5-5-5-5-5 reps

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PostSubject: Re: WOD anyone?   Sun Sep 30, 2012 6:23 pm

Sunday 120930

Posted: 30 Sep 2012 03:00 PM PDT


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

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PostSubject: Re: WOD anyone?   Mon Oct 01, 2012 6:06 pm

Monday 121001

Posted: 01 Oct 2012 03:00 PM PDT


Run 5K

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PostSubject: Re: WOD anyone?   Tue Oct 02, 2012 3:47 pm

Tuesday 121002

Posted: 02 Oct 2012 03:00 PM PDT


"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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ironloo

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PostSubject: Re: WOD anyone?   Tue Oct 02, 2012 5:32 pm

beasty boy what is all this stuff? Also the info you post is it others? Or your own personal trial and error knowledge?
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Fed X

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PostSubject: Re: WOD anyone?   Tue Oct 02, 2012 7:45 pm

nah those are Cross Fit WOD's... they arrive in my inbox every day... you guys say you want WODs so I Figured Id just tell them straight from the horses mouth from the guys at CrossFit... if anyone wants to recieve them then just go to http://www.crossfit.com/ and sign up for the newsletters
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PostSubject: Re: WOD anyone?   Fri Oct 05, 2012 11:20 pm

Wednesday 121003


Posted: 05 Oct 2012 03:00 PM PDT


Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

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Fed X

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PostSubject: Re: WOD anyone?   Sat Oct 06, 2012 3:41 pm

Saturday 121006

Posted: 06 Oct 2012 03:00 PM PDT


For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

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Fed X

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PostSubject: Re: WOD anyone?   Sun Oct 07, 2012 10:44 pm


For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows

5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

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thats a really good one
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PostSubject: Re: WOD anyone?   Tue Oct 09, 2012 5:14 pm







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




Tuesday 121009

Posted: 09 Oct 2012 03:00 PM PDT


Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

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Fed X

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PostSubject: Re: WOD anyone?   Tue Oct 09, 2012 7:55 pm


Heroes CrossFit



Wednesday:
Skill:
3xMax Pullup Holds

WOD:

5 Rounds for time:
500m Row
15 Benchpress (135)
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PostSubject: Re: WOD anyone?   Wed Oct 10, 2012 3:19 pm

Wednesday 121010

Posted: 10 Oct 2012 03:00 PM PDT

Push press 3-3-3-3-3-3-3 reps

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PostSubject: Re: WOD anyone?   Wed Oct 10, 2012 11:08 pm

‎10/11/2012 -
"Helen"
3 Rounds for Time:
Run 400 m
21 KB Swings 53/35
12 Pull-ups




I really like that one^
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PostSubject: Re: WOD anyone?   Sat Oct 13, 2012 12:08 am

Friday 121012

Posted: 12 Oct 2012 03:00 PM PDT


"Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
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PostSubject: Re: WOD anyone?   Sat Oct 13, 2012 12:24 am

10/13/2012 -
"Barbara"
5 Rounds for Time:
20 Pull-ups

30 Push-ups
40 Sit-ups
50 Squats

*rest precisely 3 min between each round
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PostSubject: Re: WOD anyone?   Sat Oct 13, 2012 5:01 pm

Saturday 121013

Posted: 13 Oct 2012 03:00 PM PDT

Weighted dip 3-2-2-2-1-1-1-1-1 reps

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WOD anyone?
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