2010-2-21 Build your own WOD
Let’s Play a game, follow the instructions step by step.
Step one:
choose one: 3 Rounds for time/ 5 rounds for time/AMRAP* in 20 minutes
*AMRAP = as many rounds as possible
Step Two:
pick 2-4 of the following exercises: sit ups/push ups/lunges/double unders/squat jumps/clapping push ups/v-ups(lay on your back, then sit up and raise your legs at the same time touching your fingers to your toes at the top)/ jumping jacks
Step Three:
pick 1-4 of the following number of reps: 5/10/20/30/40/50/75/100
Step Four:
Create your own WOD.
-Attach a chosen number of reps to each chosen exercise
- Complete the chosen number of rounds for time or set your watch for 20 and…3,2,1 GO!
Step Five:
post your WOD and your results to comments, let us know how it went! BEST or MOST CREATIVE WOD will be posted on our site in the next week!
Good luck and have fun!!!
sQuat
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By Vanessa, February 21, 2010 @ 10:32 pm
I like this make your own WOD. I’l have to remember this is on the website for when I’m traveling.
SO here’s my WOD:
5 rounds for time: 10 knee push-ups, 20 sit-ups, 30 jumping jacks.
My time 12:44. I got a nice sweat out of it. I would of gone for AMRAP in 20 minutes but it’s 10:30pm and I’m done for the day. I’m going to try to make tomorrow 9am before work.
By Alex, February 21, 2010 @ 11:21 pm
wod we made today,
4x ( 10 bodyweight deadlift, 5 65# thrusters, 10 double unders, 5 24′ box jumps )
we all finished somewhere around 14 mins with variations on deadlift and thruster weights.
By Meg, February 22, 2010 @ 8:55 pm
glad you guys had fun with this one! my goal was to show you that you can CrossFit anywhere, any time. All the exercises I listed required no equipment! Alex’s WOD required equipment that was available to him. be creative and use what you have at your work/fitness center/school/home. the possibilities are endless!
Vanessa I love that you worked out at 10:30 at night and then at 9am the next day
you’re going to be a force in the gym if you keep this up!