WOD list

"We have char bors"
xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

yes, but if you partner with a fast runner, you don't have to do that many reps... so it's a tradeoff (although I admittedly feel sorry for the fast runner, who probably won't be as fast in the next 400m, after having to do 100 box jumps :mrgreen: )

User avatar
Steph_Parker
Pro and hardcore
Posts: 1446
Joined: Wed Dec 03, 2008 12:12 pm

Re: WOD list

Post by Steph_Parker »

hahahha. can i be partner with uncle phing then.... :oops:
kidding...should be fine with anyone.
Beauty may only be skin deep, but lethal is to the bone.

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

I'm not worthy, we partner you with Kevin or Sufian, they are more pro and hardcore.

User avatar
KEVIN LIM
Mr T
Posts: 1305
Joined: Mon Oct 13, 2008 8:23 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: SINGAPORE

Re: WOD list

Post by KEVIN LIM »

xarope wrote:I'm not worthy, we partner you with Kevin or Sufian, they are more pro and hardcore.

Eh damn humble lah you
Constant Variant, Functional Movements executed at high intensity eliciting in an increased work capacity across broad time and modal domains........
The sceince is in the Programme, the magic is in the Movements

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

KEVIN LIM wrote:Eh damn humble lah you
The truth never hurts, well, not in the long term. In the short term, :(

User avatar
Twxian
Pro and hardcore
Posts: 1283
Joined: Sun Sep 21, 2008 11:04 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: WOD list

Post by Twxian »

anybody want a very shiong workout can volunteer to partner with moi...but chiu must be a fast runner... :oops:

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: WOD list

Post by galapogos »

Steph_Parker wrote:
xarope wrote:Been thinking about how to do some partner workouts, and bumped into this one, Partner WOD (from SEALs crossfit WOD):

Run 400 meters-Max Box jump 24"
Run 400 meters-Max KB swing 50lb
Run 400 meters-Max Burpees
Run 400 meters-Max Thrusters 65lb
Run 400 meters-Max Jumping pull-ups

e.g. one person runs 400m, the other does AMRAP box jumps
the first returns, starts box jumping, the 2nd runs 400m

Seems doable with our equipment, guess we have to sub the thrusters with 1h version.
i like this.
sounds very fierce.
choosing partner also very important. i ish weak, wait nobody huan to partner with me.
or can draw lots for pairing.
:liar: :liar: :liar: :naughty:

User avatar
Steph_Parker
Pro and hardcore
Posts: 1446
Joined: Wed Dec 03, 2008 12:12 pm

Re: WOD list

Post by Steph_Parker »

uncle phing: i should be saying that line.
xian: my sentiments exactly. for my case lah.
Beauty may only be skin deep, but lethal is to the bone.

User avatar
Sufian
Pro and hardcore
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Re: WOD list

Post by Sufian »

If got partner workouts, i want to partner with my bodybuilder-training practitioner friends Bryan and Elton. Haha. Then can prove that bodybuilders cannot run. haha
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer

User avatar
Bryan
MD, Team Biceps
Posts: 1516
Joined: Sun Sep 21, 2008 2:18 pm

Re: WOD list

Post by Bryan »

Sufian wrote:If got partner workouts, i want to partner with my bodybuilder-training practitioner friends Bryan and Elton. Haha. Then can prove that bodybuilders cannot run. haha
i ish nt bodybuilder....i nv compete b4... :(

I ish juz a gym rat who juz trains.... tmr ish deadlift day!!! pwr.....

User avatar
Sufian
Pro and hardcore
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Re: WOD list

Post by Sufian »

I never say bodybuilder mah.. I say bodybuilder-training practitioners...

Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

Sufian wrote:Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.
Hey, I do more than 6 reps, and I use the machine... to hold me in place whilst I do some GHR!

User avatar
Sufian
Pro and hardcore
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Re: WOD list

Post by Sufian »

xarope wrote:
Sufian wrote:Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.
Hey, I do more than 6 reps, and I use the machine... to hold me in place whilst I do some GHR!
ok power.. u can also join our team.
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

but I don't do enough bicep curls :(

User avatar
Twxian
Pro and hardcore
Posts: 1283
Joined: Sun Sep 21, 2008 11:04 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: WOD list

Post by Twxian »

can i join also moi always hang moi towel on the machine huans :oops:

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: WOD list

Post by galapogos »

I will rest on the machine row when drinking my protein shake...can join? :drinkers:

User avatar
vicvic
Pro and hardcore
Posts: 1664
Joined: Fri Sep 19, 2008 11:52 pm
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: Singapore

Re: WOD list

Post by vicvic »

where's the wii WOD?

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

This looks like "fun":

150 Burpee Pull-ups
Note: This WOD is to be done as a two man/woman team. First person does a burpee, when that person jumps and claps overhead simultaneously the other person will jump into a pull-up. When the other person comes down off the bar the 1st team mate will drop into the next burpee. Every 15 reps switch.

User avatar
Twxian
Pro and hardcore
Posts: 1283
Joined: Sun Sep 21, 2008 11:04 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: WOD list

Post by Twxian »

this does not look fun at all :evil:

User avatar
Weib
Pro and hardcore
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: WOD list

Post by Weib »

Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: WOD list

Post by xarope »

couple of interesting workouts whilst trawling gymjones:

10x Deadlift @ 405# +
20x Bench Press @ 315# +
30x Overhead Squat @ 225# +
40x Back Squat @ 225# +
50x Dead Hang Pull-up on Rings +
60x Hand Stand Push-up +
70x "Proper" Push-up

We probably have to scale this to e.g. 50%, I can't DL 405lbs... yet. Much less bench 315 or OHS 225.

"60 minute Work Capacity":
100 reps of each of the following in 60 minutes:
Ball Slam @ 25#
Box Jump @ 30"
"HeadCutter" @ 53#
KB Swing @ 53#
Push-up ("Hard" style)
Push Press @ 2 x 25# KB
Burpee
Sit-up (Knees-to-chest)
Wall Ball @ 20#
Deadlift @ 135#
If player gets 100 reps of each under 60 minutes then they finish out time on AirDyne or Erg
Score is total calories on AirDyne or meters on Rower (10m = 1 point)

Need subs for ball slams (band pulldown?) and situps (hmm) and wall balls (thruster?), as well as the scoring at the end (more burpees?)

Post Reply