Crossfit WOD
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LovingMyspace
Posts: 15
So how I track my Cals burned form my WOD is by using a Cal burner watch. Since WOD is based on your personal fitness. I done this MFP would be able to calculate it.
Feel free to post your WOD's below.
Feel free to post your WOD's below.
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10 Rounds For Time:
Wall-Balls (10#@9ft) - 15,
Box Jumps (24"/18") - 10,
Get-ups - 5
I only completed 5 rounds 25 mins... I will get better0 -
I so need this. I did crossfit a couple years ago and though didnt really loose weight, felt great and strong! I have free access to a gym very close and want to get back into crossfit workouts. No one here knows what it is so i am all on my own. I will have to improvise for most things, but am up to the challenge. Im looking for members to post WODs that I can duplicate. Thanks for the group!0
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come join the CROSSFIT LOVE group - already established, plenty of support and discussions there
http://www.myfitnesspal.com/groups/home/99-crossfit-love
cheers!0 -
20 minute AMRAP:
Squat Snatches (115#/75#) - 9,7,5,
Ring pull-ups - 25,20,15
Completed 1 complete round and one more of the set of 9 and 25... Now I can hardly move lol0 -
come join the CROSSFIT LOVE group - already established, plenty of support and discussions there
http://www.myfitnesspal.com/groups/home/99-crossfit-love
cheers!
I searched crossfit and could not find a group at first but I have joined, someone sent it to me last night. I will continue with my group also since I am still a beginner. Not yet in Love w/ this just yet. lol0 -
Run - 1 mile, I row 2000
Deadlifts (165#/110#) - 25*,
Ring Dips - 35,
> It took me about 25mins to get to this part....
Deadlifts (165#/110#) - 25*,
Ring Dips - 35,
Run - 1 mile,
Today was for time... I didnt finish, but I did half of it... My first time doing deadlifts... Over all good workout0 -
So today was a Great workout... I completed more than I expected.
At the top of each minute for 10 minutes:
3 Snatches (any),
21 Double-Unders, (I did lateral Jumps)
At the top of each minute for 5 minutes:
2 Snatches (any),
7 Wall-Balls (10#@10ft),
At the top of each minute for 5 minutes:
1 Snatch (any),
7 Pull-ups (I did the ones with the rings)
At the top of each minute for 5 minutes:
1 Snatch (any),
Now Im sore but Im happy I got out of bed today for my workout.0 -
"Bull"
2 Rounds For Time:
Double-Unders - 200, (lateral jumps)
Overhead Squats (45) - 50,
Pull-ups - 50, (on the rings)
Run - 1 mile (I did 2000 on Row, more than 3mins off my time from last time: 14:05)
Double-Unders - 200, (lateral jumps)
Overhead Squats (45) - 50,
Pull-ups - 50, (on the rings)
> I got this far, Im happy for me... in 57 mins
Run - 1 mile (2000 on Row)0 -
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Kettlebell Swings (50#/30#) – 63,
SD/HP’s (50#/30#) – 45,
Kettlebell Ground-to-Overhead (50#/30#) – 27,
Kettlebell Swings (50#/30#) – 42,
SD/HP’s (50#/30#) – 30,
> I got this far in 20 mins
Kettlebell Ground-to-Overhead (50#/30#) – 18,
Kettlebell Swings (50#/30#) – 21,
SD/HP’s (50#/30#) – 15,
Kettlebell Ground-to-Overhead (50#/30#) – 90 -
If you have an Android phone you should check out this app called Daily WOD. I started using it last week and it has feeds to the crossfit.com main site and youtube videos and a paleo diet feed. All come in handy when I work out0
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Well I did a calorie burning wod today
5 rounds
2 min of rowing
1 min rest
2 burpees
1 min rest
cal rowing 23 24 25 27 28
burpees 24 23 21 22 230 -
1000m row
21 pullups
21 thrusters #40 dumbell
21 lunges OH #40
1000m row
15 pullups
15 thrusters #40 dumbell
15 lunges OH #40
1000m row
9 pullups
9 thrusters #40 dumbell
9 lunges OH #40
1000m row
Completed in 38:260 -
20 min AMRAP
10 knees to elbows
20 kettlebell swings
30 walking lunges
I finished with 7 rounds0 -
I will be looking for this0
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January 14, 2013
Warm ups - 3 reps with 335 lb. deadlift and 3 reps wide grip pull ups every minute for seven minutes.
10 Rounds for time:
10 KB swings 53 lb.
10 Burpees
WOD Time 16:220 -
January 9, 2013
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box
completed 7 rounds0 -
January 7, 2013
Deadlift 3-3-3-3-3
425 lb. for 5 sets of 3 with 1 minute rest between sets.
January 3, 2013
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep0 -
Warm up
50 double unders (alternate with singles for now)
3 rounds
5 strict pull ups
dumbbell bear complex
WOD
Work up to 1 rep max dead lift
Then Complete following sets. Each set should be completed unbroken touch and go (no dropping between reps) with the percentage based off of one rep max
9 reps 70 %
3 reps 90%
15 reps 60%
5 reps 80%
21 reps 50%
Finisher
3 rounds
15 sit ups
15 back extensions0
