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Post your WOD ideas here.Include:
- Explanation of movements, rep/set range etc (why did you make these choices?)
- Targeted energy system
- Expected time to complete (or reps/rounds completed)
- Scaling options
- References (if any)
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10 Rounds for time:Sprint 100m10 Sit ups15 Push ups20 SquatsThis is a cracker.Expected time to compete: 15-20mins.References: Got this from CFB 2 years back. They had 1 min rest between rounds.I did this in vegas in a hotel room but subbed the sprints for 10 lunges.
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5 Rounds for time:25 Burpees400m RunThis is the suckiest workout I have ever done. Midday class is best tested on with heat ;-)Scaling options: Scale the rounds not the burpees or run.Targeted energy system: Met-ConExpected time to complete: 20-25minutes.
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For time:75 Squats50 Pull ups20 Ring dips50 Squats35 Pull ups15 Ring Dips25 Squats20 Pullups10 Ring dipsGot this of CrossFit.com back in March.Took Russell Berger: 5mins50 RX. -----> Wow.Target system: Met-Con
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This is the 2nd suckiest workout I have ever done.
"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squatsMen will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
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Nice, Dom.
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Here is some travelling wods I've done with rings and the occasional tree or tree stump.
- 6 rounds 15 ring dips 15 box jumps @ 30" tree stump
Time 10-15mins- 21-15-9 Ring pullups, pistols, toes through ring
Pistols are 21 on the left then 21 on the right , 15 left 15 right - 45 pistols per leg all up.Time ~ 15min- 5 rounds
5 muscle ups (turnout) 12 box jumps @ 30" (Tree stump) 40 squats
10-20 mins- 10 rounds, run 250m, 12 pushups, 12 pistols (6 per side)
Time 15-20 min- 15min
AMRAP 4 pistols each side, 8 knees to elbow, 8 strict pullups
- 5 rounds 30 double unders, 12 ring dips
Time 8-15minCrossfit benchmarksJ.T hero wod21-15-9 HSPU, ring dips, pushupsWilmot hero wod6 rounds25 ring dips50 squatsCindy20 min amrap5 pullups10 pushups15 squats -
Made this one up today.
3 Rounds
50m Sled sprint + 10kg plate
50m Sled drag (backwards) + 10kg plate
3 Wall walks
10 KB swings @ 20kg.
1 minute rest between rounds.
Time 10 - 15mins
This was more tending towards power/endurance. But you could make it into a heavy slog of a met-con by increasing the rounds to 5 and removing the rest period. For a quicker met-con based wod, I'd probably just sprint both 50m with the sled.
Scaling: For the sled, scale load. For wall walks, pike box walks with push up at bottom or even hindu push ups. KB swings, scale load.
Voila.
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Keep 'em coming.
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Some of my favourites
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40-50-60-70-60-50-40kg of
4 Burpee Dead Lifts
3 Burpee Power Cleans
2 Burpee Cleans
1 Burpee Thruster
Can keep at the same weight for class environment as having four bars would be impractical.McClusky
3 Rounds of
9 x Bar Muscle ups
15 x Burpee Pull ups
21 x Pull Ups
800m run
Rx is in a vestElizabeth
21-15-9
Cleans at 60kg
Ring Dips
Wilmont
6 rounds of
50 x squats
25 x ring dipsDaniel
50 x Pull-ups
400 meter run
21 x Thrusters, 95 pounds
800 meter run
21 x Thrusters, 95 pounds
400 meter run
50 x Pull-ups
From crossfit football
7 x power clean and jerks at 60kg
5 x HSPU
6 x power clean and jerks at 60kg
10 x HSPU
5 x power clean and jerks at 60kg
15 x HSPUHammer
5 rounds of
5 x power cleans at 60kg
10 x front squats at 60kg
5 x jerks at 60kg
20 x pull ups
Rest for 90 sec between rounds
