Crossfit WOD

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.

Replies

  • 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 better
  • ezavora
    ezavora Posts: 59 Member
    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!
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    come join the CROSSFIT LOVE group - already established, plenty of support and discussions there
    http://www.myfitnesspal.com/groups/home/99-crossfit-love
    cheers!
  • 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 lol
  • 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. lol
  • 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 workout
  • 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.
  • "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)
  • Today's WOD but I missed it... cant go on Monday's and Tuesdays

    15 minute AMRAP:
    Wall-Balls (20#@10ft/15#@9ft) - 100,
    Double-Unders - 90*,
    Chest-to-Bars - 30
  • 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#) – 9
  • 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 out
  • Newbody72
    Newbody72 Posts: 30 Member
    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 23
  • Newbody72
    Newbody72 Posts: 30 Member
    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 38:26
  • Newbody72
    Newbody72 Posts: 30 Member
    20 min AMRAP

    10 knees to elbows
    20 kettlebell swings
    30 walking lunges

    I finished with 7 rounds
  • I will be looking for this
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    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 16:22
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    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 rounds
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    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 rep
  • Pip_squeak83
    Pip_squeak83 Posts: 26 Member
    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 extensions