What's your WOD today?
Replies
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10 rounds for time
12 Burpies
12 Pullups
= ripped hands0 -
Eric,
Most of us belong to "Boxes" or registered CrossFit affiliate gyms, which provide the WOD (workout of the day). It's nice having a program to follow. Usually, these are customized WODs so that members are getting a good mix of heavy, olympic, and metcon in their routines. My gym has a WOD for beginners, intermediates, and competitors. I'm still on beginner and I've been doing it since Feb.
However, if you do this at home, you can check out the official CrossFit site. On the main page they have a WOD for people with home-gyms and such to do. Also, they have nifty CrossFit "WOD Books" which list all the benchmark WOD's (Karen, Jackie, Cindy) and Hero WOD's (Murph, Tillman). The one I have costs 15 bucks with 3 day delivery, and has about 50 pages of CF specific WOD's (including all the CF football workouts) as well as pre-made space to write down all your times, dates, reps, etc. It has a workout log part, and even a glossary of common acryonms that CF'ers use, which is nice, because people in this cult speak their own language sometimes. I would suggest getting one. Google CF WOD Book, one will come up. I love mine. It's also nice because I still can't do some WOD's because I had hernia surgery a few months ago, so if a WOD is heavy on the deadlifts or squats I'll just find a different WOD and do that.
1RM means Max Weight for 1 Rep, or 1 Rep Max. It's useful to know what your 1RM is for most of the major moves because a lot of the workouts call for you to do something like 10 reps Hang Power Clean at 75% of 1RM, etc. Oh, that handy WOD book also has a chart section that automatically tells you what weight your looking for at 95%-55% of your 1RM. It's nice, I hate math.0 -
12 Minute AMRAP:
20 Foot Rope Climp
15 Bar Pushups
(If you can't do a rope climb sub 15 ring rows with feet on a 20" box)
5 Rounds, on the dot. My triceps have never hurt this bad. Ever.0 -
Yesterday's WOD
20 Minutes AMRAP
10 DL
7 T2B
5 HSPU
Talk about ripped hands, I'm only 1 week in, and can't wait to go again tomorrow.0 -
12 Minute AMRAP:
20 Foot Rope Climp
15 Bar Pushups
(If you can't do a rope climb sub 15 ring rows with feet on a 20" box)
5 Rounds, on the dot. My triceps have never hurt this bad. Ever.
Nice one, can you do the rope climb? I have learned the technique and can do it, but once I get to about 10 feet I freeze because I am afraid of heights. How lame is that!0 -
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OR this one? http://jesusdiaz.org/sj/daily-double/0
