CrossFit Rochester

713

We've got a lot of folks in our crew that travel a lot. This thread is about WODs that people can do while out of town and unable to get to an affiliate. I'll start with a few I gave Mike some time ago (heard he makes the family do them between flights at the airport). What ideas do you have?.... -Run Inter...

Jaeger · Jaeger

How about a bar hang competition? It should be fairly strength dependent and not skewed due to size. In fact, I was thinking this might be a good challenge for all the Oct-Dec Zoners.

aaron anderson · aaron anderson

-bar hang for time -pushups=time converted to reps (30sec=30 pushups, if >1min x 10 1min=10 pushups round up of course:) -L-sit hang for time -situps same as pushups if <min seconds converted to reps etc -single arm hang -single arm overhead barbell press reps calculated as above -repeat h...

Tom C · Tom C

Throwing an easy "30-day Challenge" out to my kids and anyone else up for a little exercise: 5 pushups 5 situps 5 squats Add 5 each day for 30 days ... at end of challenge you'll be doing 150 of each. If you skip a day you must make it up the next day. Great way to start the summer! Start: May 27, 200...

Lenzi · Lenzi

I saw this on the website. This will hurt! It's called Crazy 8s: 8 Pull-ups 8 Push-ups 8 Deadlifts 135lbs 8 Knees to elbows 8 Front Squat 95lbs 8 Push-press 95lbs 8 Box jumps 24" min 8 KB swings 1 pood 8 rounds for time.

Jeff Rice · Jeff Rice

Some of us have talked about doing CrossFit Endurance (CFE) in addition to our normal WODs. I am looking at starting this myself in February to get ready for triathlon season. The CFE site (http://www.crossfitendurance.com) posts 4 WODs each day. One each for running, cycling, swimming, and row...

Carla · Carla

Run 800 m 40-20# DB Swings 40-14# Wallballs 10 rounds of Cindy 40-14# wallballs 40-20#DB Swings Run 800 m It was a tough one.

gwilliamson · gwilliamson

CrossFit Certification Seminar Trainers' WOD - video [wmv] [mov] 45 Double Unders 45 Full Squat Clean (135#/95#) 45 Ring Dips 45 Double Unders I'll need to work on my double-unders for this one....and my dips....well...and a 95# clean

rgrdds · rgrdds

Hey- here is one off of the main site, from 7/20/08. Think we should try it? For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50...

condel · condel

so my roommate came up with a workout which we did and it was a smoker to say the least it was 21-15-9 handstand pushups KB swing (35lb) and L sits but for Lsits we held it for 45 sec 30 sec 15 sec and dude we were smoked finished off the day with a tabata on the bike and let me tell you i slept good last...

Carla · 713

who's down for some more?

gwilliamson · gwilliamson

This one sounds like fun.... In teams of two, each team will have five minutes at each of the following stations to complete as many reps (calories on the rower) as possible. Only one team member at a time can be working. The stations are as follows: Row Sit-ups Wall balls Push-ups Squats ...

rgrdds · 713

I knew Tim was going back to school soon... but I didn't know tomorrow was his last day. There's some stuff on the board he hasn't done so tomorrow's WOD is gonna be Tim's choice :)

gwilliamson · gwilliamson

Carla - You should like this one from Crossfit Oldtown in Alexandria VA. I can't believe I'm passing it on since I HATE TGUs. Workout: "One Piece" Cash In (one time) 50 Abmat Situps 5 rounds for time 400 yard run 10 Turkish Get-ups (35lb Men, 25lb Women) 10 L-sit Rope Pullups ...

Carla · Carla

Maybe we could try this some Saturday: run 800 meters 20 KB swings 20 push ups 20 L-pull ups 20 sit ups run 600 meters 16 KB swings 16 push ups 16 L-pull ups 16 sits ups run 400 meters 12 KB swings 12 push ups 12 L-pull ups 12 sit ups run 200 meters 8 KB swings 8 push ups 8 L-pull ups 8 sit ups or 750 meter row 75 push up...

condel · 713

you guys know how i love thrusters and high pulls and just about anything that involves getting gassed by throwing heavy barbells around, right? how's this for some saturday? it's a relay race... probably 2, maybe 3 people to a team. we'll start at the trail and sprint to 95# barbells on the opposi...

Carla · Carla

I read about this on another crossfit website. Whose game? We could start Aug 1 and be done Oct 29. (Just in time for me to leave for Florida...much stronger!!!!) 100 Day Burpee Challenge Details 100 Day Burpee Challenge. Do one burpee on day one and add one each day until we get to 100 burpees on th...

gwilliamson · gwilliamson

This one looks interesting from the main site.... Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups Rest 2 minutes between each round

gwilliamson · gwilliamson

I don't know how I missed this one.... Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps

el Mayor · el Mayor

Painstorm III 10 exercises 76 reps each exercise 1. Sit up/clean and jerk complex - lie down, sit up to bottom of squat, grab bar, clean and jerk, set bar bown, sit down lie back 2. Wall Ball 3. Box jumps 4. Pull ups 5. Swings 6. Burpees 7. Knees to elbows 8. Push ups 9. Squats 10.TGU/lunge c...

gwilliamson · gwilliamson

Maybe this one in the near future too? Beowulf Row 1,000 Meters on the Concept 2 rower Run 800 meters *10 rounds* 5 Ring Dips 10 Pullups 15 Jumping Slamball Run 800 meters Row 1,000 Meters on the Concept 2 rower

el Mayor · el Mayor

Pukies Revenge 400M run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 HSPU 400M Run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 Hand Stand PushUps 400M 15 DL X Bodyweight 15 pullups 400 M 21 KB swings X 50# 12 Hand Stand PushUps

el Mayor · el Mayor

Pukies Revenge 400M run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 HSPU 400M Run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 Hand Stand PushUps 400M 15 DL X Bodyweight 15 pullups 400 M 21 KB swings X 50# 12 Hand Stand PushUps

el Mayor · el Mayor

Who's in? "Gauntlet, Take 2" 800m Run 30 Keddlebell Swings 500m Row 30 Tire Flips 400m Run 30 Wall Ball 500m Row 30 Tire Jumps 200m Run 30 Slam Ball 500m Row 30 Kick Back Pushups 800m Run

Jeff Rice · Jeff Rice

I know there are a couple of us that do Triathlons, and Monday's Eva warmup (the flutter kicks) got me thinking that we should do a Triathlon WOD... flutter kicks (swim) rowing (bike) running (uh... run) Not sure about the counts on each... I do sprint distances which are 800m swim, 15 mile bike,...

Topic		Started By	Replies	Views	Last Post
	STICKY: Travel WODs (Preview) We've got a lot of folks in our crew that travel a lot. This thread is about WODs that people can do while out of town and unable to get to an affiliate. I'll start with a few I gave Mike some time ago (heard he makes the family do them between flights at the airport). What ideas do you have?.... -Run Inter...	713	2	1753	Jul 23, 2008 by 713
	This might be neat (Preview) How about a bar hang competition? It should be fairly strength dependent and not skewed due to size. In fact, I was thinking this might be a good challenge for all the Oct-Dec Zoners.	Jaeger	0	1546	Oct 30, 2009 by Jaeger
	wod "less is more" (Preview) -bar hang for time -pushups=time converted to reps (30sec=30 pushups, if >1min x 10 1min=10 pushups round up of course:) -L-sit hang for time -situps same as pushups if <min seconds converted to reps etc -single arm hang -single arm overhead barbell press reps calculated as above -repeat h...	aaron anderson	0	1157	Jun 6, 2009 by aaron anderson
	30-day Challenge (Preview) Throwing an easy "30-day Challenge" out to my kids and anyone else up for a little exercise: 5 pushups 5 situps 5 squats Add 5 each day for 30 days ... at end of challenge you'll be doing 150 of each. If you skip a day you must make it up the next day. Great way to start the summer! Start: May 27, 200...	Tom C	2	988	Jun 1, 2009 by rgrdds
	WOD Idea (Preview) I saw this on the website. This will hurt! It's called Crazy 8s: 8 Pull-ups 8 Push-ups 8 Deadlifts 135lbs 8 Knees to elbows 8 Front Squat 95lbs 8 Push-press 95lbs 8 Box jumps 24" min 8 KB swings 1 pood 8 rounds for time.	Lenzi	4	1243	Feb 4, 2009 by Jeff Rice
	Crossfit Endurance (Preview) Some of us have talked about doing CrossFit Endurance (CFE) in addition to our normal WODs. I am looking at starting this myself in February to get ready for triathlon season. The CFE site (http://www.crossfitendurance.com) posts 4 WODs each day. One each for running, cycling, swimming, and row...	Jeff Rice	0	881	Jan 27, 2009 by Jeff Rice
	Workout Idea from Florida (Preview) Run 800 m 40-20# DB Swings 40-14# Wallballs 10 rounds of Cindy 40-14# wallballs 40-20#DB Swings Run 800 m It was a tough one.	Carla	2	1114	Jan 9, 2009 by Carla
	Trainer's WOD video (Preview) CrossFit Certification Seminar Trainers' WOD - video [wmv] [mov] 45 Double Unders 45 Full Squat Clean (135#/95#) 45 Ring Dips 45 Double Unders I'll need to work on my double-unders for this one....and my dips....well...and a 95# clean	gwilliamson	0	837	Oct 9, 2008 by gwilliamson
	One off the Main site (Preview) Hey- here is one off of the main site, from 7/20/08. Think we should try it? For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50...	rgrdds	9	1082	Oct 3, 2008 by rgrdds
	L sits? (Preview) so my roommate came up with a workout which we did and it was a smoker to say the least it was 21-15-9 handstand pushups KB swing (35lb) and L sits but for Lsits we held it for 45 sec 30 sec 15 sec and dude we were smoked finished off the day with a tabata on the bike and let me tell you i slept good last...	condel	0	961	Sep 9, 2008 by condel
	Field Trips? (Preview) who's down for some more?	713	1	986	Sep 7, 2008 by Carla
	team workout (Preview) This one sounds like fun.... In teams of two, each team will have five minutes at each of the following stations to complete as many reps (calories on the rower) as possible. Only one team member at a time can be working. The stations are as follows: Row Sit-ups Wall balls Push-ups Squats ...	gwilliamson	0	1388	Sep 2, 2008 by gwilliamson
	Tim's Choice (Preview) I knew Tim was going back to school soon... but I didn't know tomorrow was his last day. There's some stuff on the board he hasn't done so tomorrow's WOD is gonna be Tim's choice :)	713	4	1060	Aug 19, 2008 by rgrdds
	WOD from CF Oldtown (Preview) Carla - You should like this one from Crossfit Oldtown in Alexandria VA. I can't believe I'm passing it on since I HATE TGUs. Workout: "One Piece" Cash In (one time) 50 Abmat Situps 5 rounds for time 400 yard run 10 Turkish Get-ups (35lb Men, 25lb Women) 10 L-sit Rope Pullups ...	gwilliamson	1	1080	Aug 18, 2008 by Carla
	Running & Situps (Preview) Maybe we could try this some Saturday: run 800 meters 20 KB swings 20 push ups 20 L-pull ups 20 sit ups run 600 meters 16 KB swings 16 push ups 16 L-pull ups 16 sits ups run 400 meters 12 KB swings 12 push ups 12 L-pull ups 12 sit ups run 200 meters 8 KB swings 8 push ups 8 L-pull ups 8 sit ups or 750 meter row 75 push up...	Carla	3	1001	Aug 16, 2008 by gwilliamson
	great fun (Preview) you guys know how i love thrusters and high pulls and just about anything that involves getting gassed by throwing heavy barbells around, right? how's this for some saturday? it's a relay race... probably 2, maybe 3 people to a team. we'll start at the trail and sprint to 95# barbells on the opposi...	713	3	1132	Aug 8, 2008 by condel
	100 Day Burpee Challenge (Preview) I read about this on another crossfit website. Whose game? We could start Aug 1 and be done Oct 29. (Just in time for me to leave for Florida...much stronger!!!!) 100 Day Burpee Challenge Details 100 Day Burpee Challenge. Do one burpee on day one and add one each day until we get to 100 burpees on th...	Carla	13	1251	Aug 8, 2008 by Carla
	Another one from the main site (Preview) This one looks interesting from the main site.... Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups Rest 2 minutes between each round	gwilliamson	4	982	Aug 7, 2008 by 713
	all lifting all the time.... (Preview) I don't know how I missed this one.... Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps	gwilliamson	1	1003	Jul 11, 2008 by 713
	Painstorm III (Preview) Painstorm III 10 exercises 76 reps each exercise 1. Sit up/clean and jerk complex - lie down, sit up to bottom of squat, grab bar, clean and jerk, set bar bown, sit down lie back 2. Wall Ball 3. Box jumps 4. Pull ups 5. Swings 6. Burpees 7. Knees to elbows 8. Push ups 9. Squats 10.TGU/lunge c...	el Mayor	1	1774	Jul 9, 2008 by rgrdds
	“Beowulf” (Preview) Maybe this one in the near future too? Beowulf Row 1,000 Meters on the Concept 2 rower Run 800 meters 10 rounds 5 Ring Dips 10 Pullups 15 Jumping Slamball Run 800 meters Row 1,000 Meters on the Concept 2 rower	gwilliamson	2	1839	Jul 9, 2008 by rgrdds
	Pukies Revenge (Preview) Pukies Revenge 400M run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 HSPU 400M Run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 Hand Stand PushUps 400M 15 DL X Bodyweight 15 pullups 400 M 21 KB swings X 50# 12 Hand Stand PushUps	el Mayor	3	1151	Jul 9, 2008 by rgrdds
	Pukies Revenge (Preview) Pukies Revenge 400M run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 HSPU 400M Run 15 DL X Bodyweight 15 pullups 400M Run 21 KB swings X 50# 12 Hand Stand PushUps 400M 15 DL X Bodyweight 15 pullups 400 M 21 KB swings X 50# 12 Hand Stand PushUps	el Mayor	0	855	Jul 8, 2008 by el Mayor
	The Gauntlet, Take 2 (Preview) Who's in? "Gauntlet, Take 2" 800m Run 30 Keddlebell Swings 500m Row 30 Tire Flips 400m Run 30 Wall Ball 500m Row 30 Tire Jumps 200m Run 30 Slam Ball 500m Row 30 Kick Back Pushups 800m Run	el Mayor	1	1073	Jul 2, 2008 by gonzo
	Triathlon WOD? (Preview) I know there are a couple of us that do Triathlons, and Monday's Eva warmup (the flutter kicks) got me thinking that we should do a Triathlon WOD... flutter kicks (swim) rowing (bike) running (uh... run) Not sure about the counts on each... I do sprint distances which are 800m swim, 15 mile bike,...	Jeff Rice	4	1022	Jun 24, 2008 by Jeff Rice
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