Creating a WOD for CrossFit Sioux Falls
Here is some equipment to get your mind flowing!
Everyday we come into CrossFit thinking “I wonder what we are going to do for a WOD today”??
We all have thoughts in our head of what we hope is not on the board, and what we wish would be up there. I know a lot of you wonder how we come up with these crazy sometime outrageous WODs….and I am sure you say to yourself “I wish I could create my favorite WOD”; well here is your chance!
Today we are going to have you “CrossFitters” create a WOD of your choice! We will save these and use them throughout the weeks ahead. We will title each workout we choose with the CrossFitter that created it.
Here is your chance CrossFitters to make your WOD heard 3…2….1… GO!!!!!!!!!!
Written by:
Annie Mello
cfsiouxfalls.com 
January 26, 2010 at 6:50 pm
Death by Kettlebell…
6rds for time, 35lb kettlebell for women, 72lb kettlebell for men
10x KB cleans (each arm)
20x KB swings
10x KB press (each arm)
20x KB SumoDeadlift High Pull
January 26, 2010 at 8:34 pm
AMRAP – 15/20 min
5 pull-ups
7 knees to elbows
9 GHD Sit-ups or weighted sit-ups
Plank hold for 30 seconds
OR
AMRAP – 15/20 min
HS Push Up
Pull-up
Squat
Start @ 1 & go up – 3…2…1… GO!
January 26, 2010 at 9:10 pm
3rnds for time:
100 Squats
75 Push-ups
50 Sit-ups
25 KB Swings
January 27, 2010 at 2:29 pm
I was thinking of a time when there’s no snow
800 meter run
50 KB swings
400 meter run
40 situps
400 meter run
30 “real” push-ups
400 meter run
20 pullups
800 meter run
This may actually be a workout somewhere? I don’t know but it sounded kind of “fun” when I thought of it.
Mark B
January 29, 2010 at 12:14 am
A good friend of mine is a member at CF Omaha and they did this earlier this week…he met PUKIE afterwards!
The name of the WOD is simply ——- “CARDIO”
Ladder minutes for 20 minutes:
Minute #-# of Reps
1 – 10 burpees
2 – 20 burpees
3 – 5 burpees
4 – 11 burpees
5 – 2 burpees
6 – 18 burpees
7 – 6 burpees
8 – 15 burpees
9 – 4 burpees
10 – 8 burpees
11 – 17 burpees
12 – 3 burpees
13 – 13 burpees
14 – 9 burpees
15 – 12 burpees
16 – 14 burpees
17 – 16 burpees
18 – 7 burpees
19 – 19 burpees
20 – 1 burpee
Once you are done with the Rx’d reps for the minute, you rest until the start of the next minute. If you don’t complete a round in the minute timeframe, you continue to go until you are done. You rest the remainder of that time until the start of the next round and go from there.
There is no set pattern to the number of reps…at least that’s what I told my non-math major self.
Mike B
P.S. I don’t like Burpees…I just think this sounds like a killer WOD.
January 30, 2010 at 4:01 am
Dude, I am not sure I can do 20 burpees in a minute under ideal circumstances (standard temperature and pressure in a vacuum, of course)!
February 1, 2010 at 4:17 pm
this is pure evil for 40 minutes!! i agree w/ mitch… 20 burpees in a minute – that’s crazy talk.
February 15, 2010 at 9:47 pm
This work-out was KILLER! I am NOT a fan of burpees, but I loved this one!!
January 29, 2010 at 3:36 pm
I was thinking about this during today’s WOD. Here’s my idea:
30-20-10-20-30
* Pullups
* Box Jumps
* KB Swings
* Sit ups
* Burpees
* Pushups
* Wall balls
3 . . . 2 . . . 1 . . . =)
January 30, 2010 at 3:59 am
What the heck is wrong with all of you Cardio-Sadists? Not a single one is a lifting workout…..and according to many smart people out there pure strength is the element of fitness that is most difficult to develop…..am I right people?!
How about this:
Front Squat
5-5-3-3-2
Then 10-9-8-7-6-5-4-3-2-1 for time:
OH Squat (M 95-115, W 65-75)
Handstand PU (this will involve some scaling–hello rubber bands)
Pullup
PS
On the subject of “real” pushups: if the breast-tisies aren’t touching the sanitized surface of CFSF’s flooring, then its not a pushup. Don’t be ashamed to hit those knees if you have to, peeps. ROM is your friend!
Peace and love,
MP
February 1, 2010 at 4:19 pm
like this one mitch… i would recommend though switching OH squats with deadlifts. we all know the angry gorilla and HS Pushups are fabulous with pullups!