Some of My Favorite Resources for DIY-ing WODs:
- WOD Shop: Online CrossFit WOD generator
- Myomytv: Kettlebell & bodyweight workouts
- Zuzka Light You Tube Channel: Short, creative, painful workouts.
- GPP Fitness: General Physical Preparedness… trust me, you’d be prepared for anything if you did all these workouts!
- Blonde Ponytail: a NSCA-CSCS trainer and former Stanford athlete balancing life as coach’s wife and dog mommy.
- Pumps & Iron: growing collection of at-home workouts.
For running workouts, check out my DailyMile log.
12-10-12
7 Minutes AMRAP
- burpees
My score: 88. Can you beat it?!
12-9-12
Saturday Rec
For time:
1000 m row
800 m run
50 lunges (1+1=2)
50 alt DB biceps curls 15/20 ea. (1+1=2)
50 knees to shoulders
50 OH triceps french press 20/35
50 side lateral raises 10/15 ea.
50 situps
5 min jump rope
My score – 36:05
12-7-12
3 rounds for time:
Time – 23:75
September-November 2012: I’m currently LOVING the FitMixer Boot Camp (next session begins in January!) so I will be posting here a bit less.
10-16-12
25 minutes AMRAP
- 10 Jump Lunge to Box Jump <— Super fun!
- 10 Kettlebell Swings
- 10 Stand-Kneel-Stand (Right)
- 10 Bottoms Up Thrusters
- 10 Stand-Kneel-Stand (Left)
I used a the 30lb kettlebell for each exercise except for the stand-kneel-stands. I substituted 2 15lb kettlebells racked on each side because it was too awkward to have the 30lbs all on one side.
Afterburner (via GPP)
4 rounds for time:
800m run
30 V-ups
30 KB swings 25/35
I finished in 29:04. I was shooting for finishing in under 30. The V-ups really slowed me down. I had never done them before, and I wasn’t being overly graceful. After two rounds, I reverted to sit-ups because my form was just getting UGLY!
I did round 1 with 25lbs — those were so heavy for me on the thrusters!!! Round 2, I regressed to 20lbs. I made it through the first round of kb swings on round 3, and that was it! I thought I’d get farther, but I was working hard!!
18:34
18 minutes
Fun with Run & Lunge
2 rounds for time:
400 m run
20 lunge curls 15/20 ea.
400 m run
20 lunge presses 15/20 ea.
400 m run
20 lunge snatches 15/20 ea.
I did this workout back on June 18 when we were apartment dwellers, but unfortunately I didn’t have a time to beat recorded. I remember there were people in my way on the treadmills so I ended up doing extra lunges. Not really a bad thing. Today’s time was 23:44. I’m not even close to keeping up with the people who post in the GPP comments, but I worked hard for that!!!!
(burpee broad jumps, jumping pull-ups, air squats)
I used a 25lb kettlebell and the 18-inch box and finished in 26:30.
Just under 27 minutes!
(hand release push ups, dumbbell thrusters)
I used Kevin’s manly 15lb weights for the thrusters and finished in17 minutes. The push ups and thrusters were both really tough for me so I was proud!
For Time - (via GPP)
25 burpees
25 burpee - pullups (scaled by using TRX)
25 burpee - box jumps
25 burpee - OH db presses 15/20 ea
25 burpee - OH triceps extensions 15/30
25 burpee - high Sumo 45/65
My time: 28:35
8-11-12 Firehouse 5k Race – 23:58
8-12-12: Full Body Pyramid Workout (via Pumps and Iron)
10-9-8-7-6-5-4-3-2-1 Reps of the following (for time):
- Jump lunge mountain climbers: Start in a lunge position and jump up, landing with opposite leg in front, back in a lunge position. Place hands flat on ground and do a mountain climber set (one on each side) so that the same foot ends up in front. Stand back up into lunge position and repeat. To make sure you aren’t working one leg more than the other, alternate the front foot on your uneven rounds of 9 reps, 7 reps, etc.
- Side plank twists with weight (complete on both sides): Start in a side plank position holding a weight in your outstretched arm parallel to the ground. Twist your body in as if your torso were turning into a regular plank position, and as you do so, bring the weight in across your rib cage, crunching as if hugging yourself. I used an 8lb hand weight.
- Medicine ball burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air. I used an 8lb med ball.
- Kettlebell swings x2: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Multiply the round by 2 for your rep count (during the first round, you’ll do 10×2= 20 reps). I used a 25lb kettlebell.
For more details & photo demos check our her blog. I finished in 31:30.
8-11-12: Firehouse Church 5k - 23:58
Lil Kate (via GPP)
2 rounds for time:
- 400m run
- 25 squats
- 400m run
- 25 situps
- 400m run
- 25 high sumos 45/65
- 400m run
- 25 pushups
- 400m run
- 25 burpees
I had done this workout once before, but had conveniently forgotten the second round, finishing in 18:45. Today I did the whole thing, and it took me an agonizing 42:04. I wasn’t sure how I was going to make it the 2 miles home from the gym after I finished that last set of burpees.
KB Killer
For time: 100x reps each exercise
KB Swings
KB Goblet squats
KB Press (half on each arm)
KB Suitcase Deadlift Burpee
KB Thruster (half on each arm)
(via Wod Shop)
So I probably should have scaled that. It took me 46:44 to complete. But I am using a little heavier weights. I used 25lbs for the first two, finally regressing to 20lbs and 15lbs on the thrusters. I was definitely a little shaky afterwards.
Run 6 1000′s each followed by 60 seconds of recovery (I was going for approximately tempo pace so I ran them at 7.8, 7.9, 8.0, 7.8, 7.9, and 8.0)
(Jump Lunge to Box Jump, Sumo Deadlift High Pull, Plank Row to Frogger, Kettlebell Swings)
There was an unplanned 1 minute break between rounds 2 & 3. I needed a drink!! The jump lunge + box jump combo was fun!!! I wasn’t brave enough to do it with weights today. I did use a 25lb kettlebell and 8lb dumbbells on that frogger move.
FYI: kettlebell thrusters, kettlebell overhead lunges.
I am so proud that I used a 20lb kettlebell for the entire workout!! It was tough because there was a lot of holding it above my head in the locked position. You’d think this workout would get easier as you went down the ladder, but even the 3-2-1 are hard because you get very aerobic switching between the exercises. I love mixing cardio with weights!! No wasting time in the gym!!! I finished in 29:35. I set the kettlebell down every single time until 3 reps between lunges and thrusters. 20lbs is heavy!!
Hoppy Sumo: (via GPP)
- 10 Sumo Dead Lift High Pulls
- 10 Kettlebell See Saw Presses
- 10 Kettlebell Tactical Lunges
- 10 Crab Toe Touches
- 10 Box Jumps
I completed 4 rounds + the sumo dead lift high pulls. It was fun! There was no exercise in there that I dreaded doing. I used 30lbs for the sumos, and 20 for the seesaw presses. 20lbs in each hand was a lot for me so I took those a bit slower.
July 22- YOUR FAVORITE BURPEE WORKOUT (via Jennfit)
10 Burpees
1 Squat
9 Burpees
2 Squats
8 Burpees
3 Squats
7 Burpees
4 Squats
6 Burpees
5 Squats
5 Burpees
6 Squats
4 Burpees
7 Squats
3 Burpees
8 Squats
2 Burpees
9 Squats
1 Burpee
10 Squats
Rest 1 Minute. Repeat In Opposite Direction.
That was 110 burpees and 110 squats — I just calculated it! Took me 18:41. Finished the first half at 10 minutes and challenged myself to bring it in under 20. Done and done!!
July 4-
2 rounds for time of the following:
Equipment: 8lb dumbbells & jump rope.
In case you’re not sure on some of those exercises Blonde Ponytail has some videos: woodchops,plank row with frog jump, and lawn mowers.
So I decided to try this experiment from One Fit Foodie. The general idea is that you choose a set a moves and perform As Many Rounds As Possible for the duration of the song.
Here’s what mine looked like… No need judge the music choices. I don’t really have music on my phone so I had to rely on Pandora. Otherwise there’d probably be some Enrique.
Loca - Shakira
Cupid Shuffle
- 10 Single arm dumbbell swing (L)
- 10 Single arm dumbbell swing (R)
- 10 box jumps
It Girl – Jason Derulo
Waka, Waka - Shakira
- 10 froggers
- 10 step back lunge with single arm overhead hold (L)
- 10 step back lunge with single arm overhead hold (R)
Call Me Maybe
- 10 around the world squats (L)
- 10 around the world squats (R)
- 10 sumo squat press
June 25-Run, Jump, & Burpee Pyramid
- 50 jump ropes
- 5 burpees
- Run .10 miles
- 100 jumps
- 10 burpees
- Run .20
- 150 jumps
- 15 burpees
- Run .30
- 200 jumps
- 20 burpees
- Run .40
- 250 jumps
- 25 burpees
- Run .50
- 200 jumps
- 20 burpees
- Run .40
- 150 jumps
- 15 burpess
- Run .30
- 100 jumps
- 10 burpees
- Run .20
- 50 jumps
- 5 burpees
- Run .10
Today’s WOD:
I was totally thinking BURPEES!!!!!!!!!!!! on the way home from work. Weird, I know.
(via GPP – General Physical Preparedness)
10 rounds of the following:
- In 2 minutes you are to sprint 200m plus do as many burpees as possible.
- Rest precisely 1 min.
My results – 135 total.
15+13+15+12+13+13+11+13+14+16
That last round of 16 was pretty painful. Kevin was blithely watching me gasp for breath from the elliptical. I allowed the slacking since it’s his birthday eve, and he’s not the burpee lover I am.
June 18 – Fun with Run & Lunge
2 rounds for time:
- 400 m run
- 20 lunge curls 15/20 ea.
- 400 m run
- 20 lunge presses 15/20 ea.
- 400 m run
- 20 lunge snatches 15/20 ea.
We were sharing the gym tonight with some other tenants (including the girl I’m increasingly tempted to invite to workout with us!!!!!!) so Kevin and I had to trade off treadmills. That meant I actually did 40 lunges curls and 35 lunge presses in Round 1 while I was waiting to trade off the on the treadmill. I’m not gonna be wasting time in the gm. Huge pet peeve!! Lol. So crank out some more reps while you wait, right? I finished in 26 minutes flat. I used 10 pounds on the curls, and 5ers on the other two variations. I need to remember to bring my 8′s to the gym next time because I think I could hack those!
Wiped Workout: (via GPP Fitness)
4 rounds on trainer’s Corrie’s count:
- 20 cross body curls L 15/20
- 20 single high sumos L 15/20
- 20 single triceps kickbacks L 15/20
- 20 cross body curls R 15/20
- 20 single high sumos R 15/20
- 20 single triceps kickbacks R 15/20
- 20 wipers
Kevin was extremely disappointed when he realized that you had to do both left and right sides to complete round 1. I couldn’t begin to pull off the 15′s on the triceps kickbacks. I regressed to 10′s and eventually 5′s. I won’t name any names, but I’m afraid someone was a little to engrossed in HGTV to push himself. Haha.
Push & Run 6 3 rounds for time:
- 25 chair dips
- 25 pushups
- 400 m run
5 rounds for time:
- 25 squats
- 15 burpees (real ones)
- 400 meter run
I hit lap each time I finished a round so I could get idea.
My splits: 4:52, 4:49, 5:08 5:14, and 4:13 = 23:36!
Today’s WOD: Straight from GPP Fitness again.
Hard Core
5 rounds for time -
- 1 min OH DB run 15/20
- 15 plank snatches R 15/20
- 20 T2T tap down crunches (starts and ends in the “crunched” position)
- 15 plank snatches L 15/20
- 30 sec rest.
Um. Those overhead dumbbell runs were no joke. I had to do them on the treadmill. 4.3 was the highest I got, and even then I was starting to get a little nervous!! I wouldn’t recommend doing them on the treadmill. THe plank snatches were pretty awful too. I had to take some breaks and do jumping jacks because I couldn’t hold myself up any longer. I actually wanted to quit! That’s really not normal for me so it was definitely a lot tougher then I expected. All that arms & abs. Awesome.
I did 15lbs on the dumbbell runs and 10 lbs for about half the snatches. Then I broke down and did 5′s. 8′s would probably have been manageable, but I didn’t have them over at the apartment gym. And it was still really tough! I finished in 29:20.
Today’s WOD: was from a new source — GPP Fitness which I learned about from his guest blog on Meals & Moves. He trains the Utah Jazz dancers… so there’s no denying the effectiveness of his workouts, right?
Lil Kate
2 rounds for time:
400m run
25 squats
400m run
25 situps
400m run
25 high sumos 45/65
400m run
25 pushups
400m run
25 burpees
Somehow I missed that there was 2 rounds, and only did 1! I only realized that it was supposed to be 2 round when I was giving Kevin a little show & tell. Anyhow, it took me 18:45 to complete 1 round.
Three 1-minute rounds of the following exercises:
1. Split squats Left – 5 counts slow going down, hold for 5 seconds low. Repeat.
2. Split squats right (switch legs)
3. Triple Crusher (as pictured)
4. Dumbbell Skier Swing (I loved this one – felt like a kettlebell swing!)
Just me and some 10lb (ouch!!) dumbbells.
5 Rounds
- 10 Dumbbell Deadlifts
- 10 Dumbbell Hang Squat Clean
- 10 Dumbbell Push Jerk
- 10 Dumbbell Front Squats
Video of exercises here. I doubled the reps since I knew I wouldn’t be anywhere near 45 lb dumbbells!! Ay!!
Time – 11:41
Today’s WOD:
- Run 1 mile (8:03)
- 25 burpee tuck jumps
- Run 1 mile (7:53)
- 25 burpee deadlifts
- Run 1 mile (7:43)
- 25 burpee plank row & press
- Run 1 mile (7:23)
- 25 burpee broad jumps
Those burpees took me a total of 15:41 for a workout total of 46:03.
Today’s WOD: 15 Minutes AMRAP
- 100 jump rope jacks (jjax with rope)
- 20 alternating plank front raises
- 20 alternating step back lunge/row
- 20 squat rotations
I didn’t quite make it through 3 rounds in the allotted time! I finished the third round for “fun.”
Slightly modified from ZWOW #16:
Warm-up: 10 Inchworms – Wow! I learned that Kevin has crazy low flexibility!! I’m going to have to prescribe some more dynamic stretching!
15 Minutes AMRAP
- 10 plank row to burpee
- 10 weighted overhead lunges
- 10 dumbbell thrusters
- 10 crab touches
- 10 jumping wood chops
I just barely made it through 3 rounds!
10 exercises, 60 seconds AMRAP of each exercise, 3 rounds for time! GO!
- Goblet Squat
- Mountain Climber
- Single-Arm Dumbbell Swing
- “T” Push-Up
- Split Jumps
- Dumbbell Row
- Dumbbell Side-Lunge & Touch
- Push-Up Position Row
- Dumbbell Lunge & Rotation
- Dumbbell Push-Press
You can download a PDF of the exercises here. Or you can watch a video demonstration here. None of the moves were really new, but the workout felt really long and definitely hammered my upper body!
May 4 – ZOW #16
15 Minutes AMRAP
- 10 renegade rows
- 10 weighted overhead lunges
- 10 squat jump burpees
- 10 crab touches
- 10 sumo deadlift high pulls
I made it throughalmost3 rounds. I was only up to 6 crab touches of round 3 when the timer went off, but I finished the round anyways.
400 meters + Burpees
- Set timer for 3 minutes
- Run 400 meters
- Complete as many burpees as possible in the remainder of the 3 minutes.
- Repeat two more times.
Round 1&2: 11 Round 3: 12
15 Minutes AMRAP
- 10 wall balls
- 10 box jumps (first two sets with weights – after that I kept tripping so decided to put them down for safety!)
- 10 bottoms up kettlebell thrusters
I completed 5 rounds + a couple of wall balls. Kevin was owning this workout. I was so proud of the way he pushed it, especially in the last 2 minutes!!!
5 exercises, 1 minute each, 3 rounds
15 minutes AMRAP
- 20 Box Jumps
- 20 Double Kettlebell Thrusters (I used only 10lbs)
- 10 Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
I made it through 3 rounds + 15 box jumps. Kevin did a bit better. He had an awesome pace going today! I was so impressed. He’s totally improving although he refuses to admit it.
5 rounds for time:
- 10 Push press
- 10 Thrusters
- 10 Back lunge curls
- 10 Preacher curls
- 10 Weighted jump lunge
- 10 Broad jump burpees
I used 8lb dumbbells, but downgraded to 5′s for the last few rounds of preacher curls. Zuzana beat us by less than a minute! We finished together in 18:52!
April 19 – 1000 Rep Dream Body Workout
1) 50 Burpees
2) 50 High Knees
3) 50 Suitcase Burpee Deadlifts
4) 50 Scissor Lunges
5) 50 Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)
6) Touch Floor Jumping Jacks
7) 50 Overhead Lunge & Kick – Left Leg – Using 10lb KB
8) 50 Tuck Jumps
9) 50 Overhead Lunge & Kick – Right Leg – Using 10lb KB
10) Criss Cross Reach Through Abs (Alternate between L&R Legs)
11) 500 High Knee Skips
Workout via BodyRock – subbed kettlebells for sandbag. It took me 40:26 to finish.
12 Minutes AMRAP
- 10 Wall Balls (10lbs on round 1 – 8lbs for the rest)
- 10 Kettlebell Swings (35lbs on round 1 – 30 for the rest)
I finished 7 rounds + 10 Wall Balls and 5 KB Swings. So basically I was 5 KB Swings away from 7 rounds. If I hadn’t made mistakes, I would’ve certainly made it. Kevin finished a solid 8 rounds. He’s way better at both the exercises, but he says his arms are tired after using a heavier 40lb kb.
April 10 – Killer Kettlebell Countdown
10,9,8,7,6,5,4,3,2,1 reps
- Kettlebell Thrusters – Right Arm
- 2x Lunges with Kettlebell locked out overhead – Right arm
- Box jumps
- Kettlebell Thrusters- Left Arm
- 2x Lunges with Kettlebell locked out overhead – Left Arm
- Box Jumps
I used 20lbs for round 1 (10 reps), and 15lbs for the rest. My time was 29:52! Kevin – 30:39.
April 5 – Kettlebells 18 Minutes AMRAP -
1 minute on each exercise.
- Goblet Squat
- Alternating Clean and Press
- Double Press
- Burpee Suitcase Deadlifts
- Reverse Lunge Pass-throughs
- Box Jump Burpees
April 4 – Kettlebells AMRAP in 18 Minutes
AMRAP in 18 minutes
- 10 kettlebell thrusters R
- 10 kettlebell thrusters L
- 10 Renegade Rows (alternating)
- 10 Suitcase deadlift burpees
- 10 Kettlebell swings
I used 30lbs for the suitcase burpees and 20-25 on the others. The kettlebell thrusters almost killed me on 25. I finished 4 rounds + a few thrusters. Kevin totally kicked my butt and made it through 4 rounds + both sets of thrusters in round 5!
April 2: – Kettlebell Pyramid (via Myomytv)
The first round you start with 4 reps of each exercise, then each round after that you increase the reps by 2 until you get to 10. After that you go back to 8, then 6, then finally 4. I even hated myself when I got to the 8,10, 8 part!
- Goblet Squat
- Double Military Press/Push Press
- Suitcase Deadlift Burpee
- Push Up
- Double KB Bent Over Row
- Vertical Swing/Pull Burpee
*I used 25lbs on exercises with one kb, and 15lbs on exercises with 2.
Our time – 29:06
April 1 – Bottoms Up Thrusters, Box Jumps, & Burpee Broad Jumps
3 rounds for time - via Wod Shop
21-15-9x reps
Time -14:39
March 30- Wall Balls & Medicine Ball Cleans
Five rounds for time of:
- 15 Medicine ball cleans, 10 pound ball
- 15 Wall ball shots, 8 pound ball
12:45 (Corrie) 10:38 (Kevin) Kevin used a 12 pound medicine ball on the first four sets, and finished off set 5 with an 18 pound ball. He owned me in this workout!
Inspired by Capstone Crossfit WOD.
March 29 – 1000 Rep Kettlebells & Jump Rope
5 rounds for time:
- 10 lateral burpees (switched to burpee high pulls after 2 rounds because I was dying!)
- 10 thruster into reverse lunge (r)
- 10 thruster into reverse lunge (l)
- 10 plank jacks
- 10 box jumps
- 10 seesaw presses
- 10 kettlebell swings
- 10 alternating rows
- 10 squats with
- 10 alternating lunges
- 100 high knees jump rope
Time: 52:45 — that’s kinda too long for an intense workout! But my rounds were fairly consistent: 10:07, 10:52, 10:13, 10:43, 10:46!
Weights: For exercises with one kettlebell, I used 20 lbs. For exercises with 2kb, I used 15lbs. Note: I wayyy overshot the planning in this workout and about died since I was sore from the previous day’s box jump burpees. I’ll have to try it next time on fresh legs!
March 28 - Box Jump Burpee Blast!:
4 rounds for time:
- Box Jump Burpees (30-20-10-5x)
- Kettlebell Alternting Clean and Press
March 26 – First Box Jump Workout:
3 rounds of the following:
- 36x Box jumps
- 18x Sumo deadlift high pull
- 30x Kettlebell swings
Round 1 – 4:38 Round 2 – 5:39 Round 3 -4:52 = 15:12
AMRAP – 3 exercises
- 100 high knees on jump rope
- 20 reptile burpees
- 20 kettlebell deadlift/jumps
I made it through 2 full rounds + 100 jumps & 3 burpees into round 3. Zuzana only beat me by 7 burpees!! I’ll get her next time!
