Ever makeup your own WODs?

[scskowron]

I searched and I'm surprised I didn't see a thread on this. Does anyone ever make up their own WODs that aren't part of any program or? The WODs on this site are awesome and I'm not taking away from them, it's just that sometimes I don't have the equipment or can't do it for some other reason.

Post your favorites, especially if it doesn't require any equipment. Here's one of mine:

"3 Miles of Death"

Run 1 mile
21 Muscle ups (on bar)
Run 1 mile
21 L-Pullups (on bar)
Run 1 mile
21 L-Dips (on bars)

Best time: 39:45

[B HURB]

I try at times to make my own but often times find that I'll make it either too easy or too hard. Rord is simply just better at it than I am, lol.

[sonovthegun]

This one's ok. I remember sweating buckets and having pretty good lung burn along with real muscular effort.

Five Rounds:
50 kb [36 lb] cleans [25 left, 25 right]
50 pushups

Good Times

[christian gotcher]

On the Crossfit boards, there's one pretty amazing thread started by Eugene Allen:

http://www.board.crossfit.com/showthread.php?t=10469 .

A lot of people have posted some very clever (and sometimes pretty scary) workouts. If some of the exercises don't seem familiar to you (tire slam, rageballs, the like), go to Eugene's webpage, linked from his profile.

[rord]

There is definitely an art to making good WODs. At first one of my biggest mistakes was to make every workout too hard. You know what I'm talking about, "it looked so easy on paper...".

Another important factor to consider is proper programming to make sure that the variety of stimulus (exercise and intensity) elicits the desired response (athletic development over a full range of skills).

I would love to get some of your ideas for WODs. Feel free to post something that you made up here, and I might use it. If I do, I'll credit you with supplying it.

Hoo-Yah!!

[Neumeister]

I try at times to make my own but often times find that I'll make it either too easy or too hard. Rord is simply just better at it than I am, lol.

I don't think anyone could have said it better. When trying to make a WOD for yourself most of the time you either make something easy that you know you can do and don't get that great of a work-out, or you try to make something really hard only to find that you can't do it and get burned out too quickly. I think that's why crossfit is so effective, because you have to follow someone else's work-out and you get no say in the making of it. Thank god for Rob Ord!

[bigv123]

Ummm...perhaps I just never put the pieces together, but, Rob Ord...as in the founder of Falken Industries?

V

[Neumeister]

Ummm...perhaps I just never put the pieces together, but, Rob Ord...as in the founder of Falken Industries?

V

haha... Rob Ord = rord, ya know the guy who graciously takes time out of his busy life to post a WOD for us wannabe's. What the heck is falken industries?

[bigv123]

yes, rord the admin here is Rob Ord....that's well documented. The question is whether our rord the admin is ALSO Rob Ord from Falken Industries.

V

[mcarthurtl]

this is one i did i while ago and loved it. i did it in 53:05

row = 1500m
pull ups = 20
bike = 5 mil.

row = 1000
pull ups = 10
bike 3 mil.

row = 500m
pull ups = 10
bike = 2 mil.

[christian gotcher]

I tend to go a little on the hard side (and suffer afterwards), but this one went well (crosspost from Crossfitforum).

"The Amphibian"
10 Rounds for time of
100 Meter Swim (whatever stroke)
15 Wall Dips
7 Pull-ups

It's not a killer (increase the values as you see fit), and for a struggling swimmer like me, it's good primer- the PT serves as a break from the monotony, and it's something I can mix with other PT throughout the day.

[mcnary21]

I tend to go a little on the hard side (and suffer afterwards), but this one went well (crosspost from Crossfitforum).

"The Amphibian"
10 Rounds for time of
100 Meter Swim (whatever stroke)
15 Wall Dips
7 Pull-ups

It's not a killer (increase the values as you see fit), and for a struggling swimmer like me, it's good primer- the PT serves as a break from the monotony, and it's something I can mix with other PT throughout the day.

Wall dips?

Are they just doing dips while in the pool against the wall of the pool?

Also, how much has it affected your swimming? I really need to start swimming, and this may be the workout I'm looking for.

[Neumeister]

Falken Industries as in the Private security firm? I highly doubt it. Rob's the head trainer at US Crossfit in Encinitas, CA. I could hardly see how he would have the time to do both. Unless of course he lived a double life...(Secret Agent Man music starts playing)

[christian gotcher]

Wall pushups are essentially muscle-ups on the edge of the pool:
Begin from full arm extension underwater (bend your legs if the pool's too shallow), pull your upper body over the edge, transition to a dip, press up, and repeat. Just don't 'walrus' your body onto the pool deck- keep yourself in control the whole time.

It's not a great swimming workout, honestly- you'll need a lot more mileage than that. I see it more as a fun way to break up swim workouts (which can get long and monotonous). Try it out and see for yourself.

[gmt-nyc]

In light of a lot of questions here lately about increasing strength, I came up with this potential WOD...

"Cement Shoes"

21 15 9
Back squat (225#)
DB Walking Lunge (35# each hand)
Weighted Pull-ups (45#)
For DB Walking Lunge do 21 steps, 15 steps and 9 steps for each leg.

I haven't seen a CF WOD that includes Back Squats, the king of all exercises, so why not try making a WOD that included it? This should tax your legs and grip a ton. No, I haven't tried this, but depending on how I feel tomorrow I may try it. Will report back if I do...

[j-lat]

Now for all I know, this idea may very well already exist - I havent seen it personally. So let me apologize if I'm claiming whats 'mine' is really someone elses.


5k run while dropping for pushups every few minutes. I choose to drop every 4 minutes for 40 pushups. Do it hard and it'll kick your a**.

[MrParker]

This might not be WOD or Crossfit worthy but I always liked them;

4 rounds
Back Squats 10reps w/225 or 255
Pushups 50

4 rounds
Deadlifts 10 reps w/225 or 255
Pullups 20

4 rounds
Calf raises 10 reps w/225 or 255
dips 30

(this is all one workout)

you can scale it anyway you want.

Or you can subsitute squat jumps for squats, single leg stride jumps, pogos, or any plyometric exercise in there.

one of my favs is to do

as many rounds as you can
pushups 50
pullups 20

that was my GQ workout down in the mag in my navy days.

Bill

[skie]

Here is a WOD I made for the lacrosse team since they said they were bored:

1 mile jog warmup

max rounds in 30 minutes:
100 meter sprint
20 V-ups
20 pushups
100 meter sprint
100 4-count flutterkicks
30 sec plank
30 sec side bridges (30 sec hold for each side)

10 min. stretch warm down.

[gmt-nyc]

The folks at CrossFit Scotland just put out their latest Painstorm, looks brutal... may have to do this over the weekend.

Painstorm XXXV

Run 800m

21-15-9
Powerclean 135#
Ring Dips

Run 800m

21-15-9
Handstand Push Ups
Deadlift 225#

Run 800m

21-15-9
Bench Press Bodyweight
Overhead Squat 95#

Run 800m

[vegas]

I've done this one a couple times. It's a pretty good burn.
As many rounds as possible in 20 minutes of
10 thrusters 75#
10 ring push ups
20 squats

[MrParker]

I did this one yesterday, just getting over the flu and haven't worked out for 2 weeks. This is for when you want to focus on the pushups and pullups.

Pushups: 2x50, 2x40, 2x30, 2x20, 2x10 Total pushups is 300
Descending pullups: 15/14/12/11/10/9/8/7/6/5/4/3/2/1 Total is 120

[gmt-nyc]

Felt like revisiting this thread since my shoulder is out of commission for at least the next few days. So, I'm going to have to make some big time subs or modifications to the WODs to focus them on legs and core. Here are a couple I plan on doing:

50 35 20
Box Jumps
Walking Lunge (36 in round 2)
Squats
Kettlebell swings (55#)
Notes: KB will be Russian style, meaning to the upper chest/eye level, not CF style which is overhead (due to shoulder)

5 rounds for time:
400m run
20 Deadlifts (135#)
10 Front Squats (135#)
Notes: This is a modified version of the 3/20 NSC WOD

Anyway, if ya got some ideas for core and leg WODs, post 'em! I'm gonna need 'em.

[scskowron]

Geoff, there's a real good CF one from last month, very simple too:
4 rounds of
Run 400m
50 squats
Takes about 10-13 minutes but it will burn your quads well.

[gmt-nyc]

Geoff, there's a real good CF one from last month, very simple too:
4 rounds of
Run 400m
50 squats
Takes about 10-13 minutes but it will burn your quads well.

Yup. Forgot about that one. That one should be a good one for later this week.

[montana]

Workout: “Unworthy”
So-named because it’s a variant of “Jonesworthy”
Squat: 80-40-20-40-80
KB Swing @ 53# KB: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up


Workout:
Box Jump @ 30" box +
Pull-up +
Ring Dip +
Back Extension on GHD
40-30-20-10 reps of each

...It's Gym Jones workouts, but I thought I would post them for anyone looking for some of that good pain.

[Neumeister]

20-16-12-8-4 reps of:

One Arm Push-ups
Pistols
(alternating limbs)

Kind of a modified version of Pavel's Naked Warrior Book. If you did this every morning, I guarantee you'll get strong

[kevgats]

i do this workout a few times a week when i'm working back into shape, now do it once or twice a week for time to see how i do:

Half mile run....fast as you can.

6 times thru
30 pushups
30 situps
10 pullups
30 situps
20 dips
30 situps

Half mile run....fast as you can.

obviously if you do the whole workout for time, it's going to be hard as you are pushing yourself. not too heavy of a workout. i've done the whole thing in about 45 minutes.

someone posted about swimming....i was a big-time swimmer (excuse me if that sounds arrogant--do not mean it to be) in high school thru college, if you want to get in shape faster for swimming you need to push it as well, just like you would with pushups or running or whatever.

a good workout is.....ten minutes of swimming, all at an all-out sprint. break it up into 50yards/meters (depending on your pool) intervals. so sprint 50 ALL OUT on the very first one. rest 20 seconds, sprint 50 ALL out again. so on. just by pushing it like this you are going to build up your swimming power in very short time. after the ten minutes "on", do ten minutes of easy swimming, aka just do like 6-10 (depending on your swimming ability level) 50 yard swims, nice and easy, get the lactic acid out of your body. do this for an hour. so it goes 10 minutes on/10 minutes off, 3 times. giving you 60 minutes. this is a good workout for all levels of swimmers since you can just do more or less 50's depending on your ability. i came into this practice the first time my first day of swimming in college in great shape and by the end of the hour felt like i was in the kiddy pool barely able to lift my arms out of the water. but after about a month of doing it 4 times a week, i was able to do:

10 minutes on:
12 * 50 (meters) on a 48 second interval. i'd go about a 26 on the first one, get 20 or so seconds rest, then go about a 28 on the second one, get my 20 seconds rest, and try to stay under 30 seconds for all the rest, but by the last few it's a real battle to stay under 30.
then the 10 minutes off:
12 * 50 on 50 second interval. just nice and easy on these, i'd go about a 35-40, not as much rest but it was nice and easy swimming so by the last few you are feeling fairly fresh again.

obviously, these are times from someone who swam their whole life, if you aren't experienced at all or much you won't come anywhere close, but like i said, just do less 50's on a slower interval, the real key that matters is to absolutely swim each 50 (during the "On" set) like you are trying to set your own personal record on that 50---don't try to save anything for the end. this workout will work both your aerobic and anaerobic systems. if you can do it a few times a week you will see your times and your ability to do more and more change dramatically, within just a couple weeks.

[kevgats]

addendum: if you are inexperienced, the first couple weeks you do this, give yourself more than 20 seconds rest. if it takes you 35 seconds to sprint 50 meters, then take 25 seconds. if it takes you 40 or more, rest 30 seconds. however, make the rest time universal. so if on your very first 50 you go a 35, take 25 seconds, and that is how much rest you can take after each 50, don't scale it up as you go along (and slow down from fatigue), as that will completely defeat the purpose of the workout.

[scskowron]

Yeah...I'm digging up an old thread.

But I made up a nice WOD today which was inspired by the one rx'd today. Here goes:

20 deadlifts 225#
20 ring dips
Run 400m
15 deadlifts 225#
15 ring dips
Run 400m
10 deadlifts 225#
10 ring dips
Run 400m
5 deadlifts 225#
5 ring dips
Run 400m

Enjoy.

[pipelinesurfer]

thanks for bringing it up scs!

i made this one up in honor of Mike Monsoor(because crossfit didnt)

3 rounds for time:
10 135lbs Clean
15 BW Bench Press
25 Dips
40 Box Jumps
60 55lbs KB Swings
85 Squats

3 rounds because Mike went to BUD/S twice and one for good measure. trust me its a NUTBUSTING *****!

[sam7596]

I made this one up a while ago, only have done it was once, but it's pretty good

"Sam"

3 OR 5 Rounds of:

15 Reps 225# Deadlift
15 Reps 1.5 Pood KB Swing (55 Dumbell)
15 Pull-ups
15 Push Press 95#

[sam7596]

Instead of doing 3 rounds, you could do 21-15-9 of the 4 exercises, but keeping a rep range of 15 solidly throughout the 3 rounds proves to be very taxing

[lrsd82nd]

Now for all I know, this idea may very well already exist - I havent seen it personally. So let me apologize if I'm claiming whats 'mine' is really someone elses.


5k run while dropping for pushups every few minutes. I choose to drop every 4 minutes for 40 pushups. Do it hard and it'll kick your a**.

That's a good one.

I like to do "running jump-rope":

-Go for a run of any distance >2 miles
-Bring my weighted (5 lb) jump rope along
-everytime I get stopped at an intersection, jump rope until the light change and then resume the run

[deadly nedly]

When I feel like my PST scores are lacking I throw this one in:


10 deadhangs
10 dips
20 pushups
20 situps
Max Rounds in 40:00


Or the last week of the warning order, done for time.

[deadly nedly]

Handstand pushups
95# overhead squats
50-35-20 reps for time
Run 400M after every round

[scskowron]

Handstand pushups
95# overhead squats
50-35-20 reps for time
Run 400M after every round

This looks like a good one!

[jmidd]

Yes, I do make up my own workouts. No, I can't remember them. I actually make up what I would call "modified" CF workouts for clients of mine everyday. It's hard to tell a 60+ year old to run with Angie, but I can use CF principles to give effective workouts. I scale them to the people.

[cantochaos]

I did this one the other day:

10 rounds for time:
5 OHS 95# (or your 5RM)
5 pull-ups w/ 25# (or heavier)

I got it in 7:21.

some of these workouts are freakin' brutal. keep 'em coming, and i especially appreciate the Gym Jones ones. i'll be doing "Unworthy" tomorrow.

[Terpedo]

Okay, first post in a long time. Been away in Coronado and elsewhere. Got to say this is great BUD/S prep... in addition to some extra running and pool time. Here are some WOD's that I think would have helped me or that I saw Team guys doing.

WOD #1: Forever Lunges - with a 20-30lb sandbag perform walking lunges for 400m, 800m... up to 2mi total. Hold the sandbag in the chest carry position. Rest in down position only, do not drop sandbag.

WOD #2: Simulated Boat Portage - with a 20-30lb sandbag ... 5 rounds for time of
400m jog (sandbag on your head)
30 thrusters
30 lunges (sandbag on your head)

WOD #3: Pool PT - with kettlebells or weight belts... 5 rounds for time
50m underwater running on bottom of pool
50 burpees
50 4-count flutterkicks
25 pullups

WOD #4: Soft Sand Running - 5x400m dragging an old tire.

[lrsd82nd]

The folks at CrossFit Scotland just put out their latest Painstorm, looks brutal... may have to do this over the weekend.

Painstorm XXXV

Run 800m

21-15-9
Powerclean 135#
Ring Dips

Run 800m

21-15-9
Handstand Push Ups
Deadlift 225#

Run 800m

21-15-9
Bench Press Bodyweight
Overhead Squat 95#

Run 800m


I did this one today.

It was tough.

58:13 and I had to scale it a bit.

Good stuff