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What's your WOD today?

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  • Nataliaho
    Nataliaho Posts: 878 Member
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    6/21/2012
    WOD

    800m Run
    30 Wall Balls 20/14#
    20 KB Swings 53/35#
    10 Ground-to-Overhead 45/25# Plate
    400m Run
    20 Wall Balls
    20 KB Swings
    20 Ground-to-Overhead
    200m Run
    10 Wall Balls
    20 KB Swings
    30 Ground-to-Overhead

    arggggg wall-balls are probably my least favourite thing in a WOD, well done!!
  • CWSpiegel
    CWSpiegel Posts: 114
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    Friday's at my box, is always "Earn Your Beer"

    3 Rounds, AMRAP in 5 minutes of:

    -7 Thrusters (95/75)

    -7 Strict Pull Ups

    -7 Double Unders

    -70 Second Rest Between Rounds

    Let you know how it goes...I guarantee it will be harder than it looks...
  • CWSpiegel
    CWSpiegel Posts: 114
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    Doh, ignore this.
  • dunc289
    dunc289 Posts: 54 Member
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    arggggg wall-balls are probably my least favourite thing in a WOD, well done!!

    Just think of them as the worlds lightest thrusters.
  • Nataliaho
    Nataliaho Posts: 878 Member
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    arggggg wall-balls are probably my least favourite thing in a WOD, well done!!

    Just think of them as the worlds lightest thrusters.

    Yeah, I like thrusters, so I'll try that ;)
  • aggiesrar05
    aggiesrar05 Posts: 335 Member
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    Took some days off of CF for my Triathlon on Sunday! I can't wait to get back!!

    All yall's WODs are making me jealous!!
  • Nataliaho
    Nataliaho Posts: 878 Member
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    20min AMRAP
    30 d/u
    10 x 30kg G2OH
    10 x pushups
    10 x 30kg front squat
    10 x situps
    10 x 16kg kb swing

    I got 4 full rounds and 8 double unders of the 5th round, happy with that. This is one of those workouts where if the double unders aren't coming together, you will suck. Luckily mine were pretty ok this morning.
  • Jindra12
    Jindra12 Posts: 256 Member
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    Where do you get your WOD from?

    Could you be mindful to tell me what is RM is?

    Thanks,

    Eric
  • jagwab
    jagwab Posts: 93
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    WOD:
    Front Squat- Work to a heavy set of 2
    then…
    5 Rounds of:
    6 Overhead Squats
    3 Muscle-ups
    *10 minute Cap

    This was yesterday's. Didn't go today.
    I can't do muscle ups so he had me do 6 pull-ups and 6 bench dips to = the muscle ups
    Feeling it today.
  • Nataliaho
    Nataliaho Posts: 878 Member
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    Todays was an absolute lung buster
    1.6km run
    150 double unders
    50 burpees
    800m run
    100 double unders
    35 burpees
    400m run
    50 double unders
    20 burpess

    It took me about 45minutes, my DUs were pretty good for the first 150, but in the subsequent rounds totally went to *kitten*... also I HATE RUNNING!!!
  • bowmab21
    bowmab21 Posts: 150 Member
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    10 rounds for time

    12 Burpies

    12 Pullups

    = ripped hands
  • CWSpiegel
    CWSpiegel Posts: 114
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    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.
  • CWSpiegel
    CWSpiegel Posts: 114
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    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.
  • crashri
    crashri Posts: 19 Member
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    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.
  • Nataliaho
    Nataliaho Posts: 878 Member
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    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!
  • Jindra12
    Jindra12 Posts: 256 Member
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    CWS thanks!!

    Is that one you have? http://www.amazon.com/Crossfit-WOD-Log-Book/dp/B007I71XOK
  • Jindra12
    Jindra12 Posts: 256 Member
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    OR this one? http://jesusdiaz.org/sj/daily-double/

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