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Thread: SC Ducks Home WODs...

  1. #1
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    Default SC Ducks Home WODs...

    5 Sep 11

    Row 1k m

    21-15-9 of
    OHS @ 95#
    GHD sit ups

    Row 1k m

    18:00 1k m row were 3:37 for the first 1k and 3:35 for the second

    Scale/Mods:

    If you don't have a rower then run a half mile. Scale distance accordingly.
    For over head squats: scale weight as needed or substitute air squats. Standing up and sitting down in a chair without using your arms/hands is, in fact, a squat.
    Substitute regular floor sit ups for GHD sit ups. Anchor your feet if you can.
    Last edited by Glenn; 09-07-2011 at 08:25 AM.

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    CFS WOD Tuesday September 6, 2011
    Rack Jerk
    1-1-1-1-1
    then...
    400m run
    15 presses (95/65)
    400m run
    15 push presses
    400m run
    15 SDHP
    400m run
    15 OHS

    Scales/Mods:
    Scale run distance as needed.
    For presses, push presses, Sumo deadlift high pulls and overhead squats scale weight accordingly.

    I'm doing this one at 1900 tonight. Will post time and loads tomorrow.

    Rack Jerk: 135-155-175-195 (fail)-195 (fail)

    13:01 on the WOD
    Last edited by Glenn; 09-06-2011 at 09:11 PM.

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    Decided to change this thread to a home WOD. Something for folks who don't have access to a gym, CrossFit or otherwise, to do at home.

    SCD HWOD 7 Sept 11

    Warm up:
    30 sec of high knees (running in place with knees coming high as possible. Be quick)
    30 sec of butt kickers (running in place puttin heels to ass cheeks. Again, be quick)
    10 stationary lunges each leg
    10 shoulder pass throughs with pvc or broom handle

    WOD:
    5 min of jump rope (Double unders if you can get 'em. Single unders if not)
    Then...
    3 rounds for time (RFT)
    30 air squats
    30 push ups (chest to deck, lifting/flashing hands at the bottom)
    30 sit ups

    Mods/scaling...

    For jump rope either do single unders, or if you can't jump rope do 5 minutes of lateral jumps over a broom stick or pvc pipe

    For air squats use a chair but do not use your hands to help you stand up. Try and control the negative on the way down too.

    For push ups, go on your knees if needed.

    Post times and questions if needed.

  4. #4
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    SCD WOD 8 sep 11

    Warm up:

    Two rounds of...

    10 push ups (chest to deck with a hand flash/raise at the bottom. Lock out to full extension at the top)
    10 sit ups
    10 air squats (below parallel)
    200 m run

    Then...

    5 RFT of...

    10 burpees
    10 box jumps-24" box

    Cool down: 1 min of plank holds in low/on elbows position, 1 min in high plank position for two rounds.

    Mods/scaling...
    Knees for push ups if needed. Use a chair for squats if needed, do not use hands and control the negative on the way down.

    For box jumps find something roughly two feet high (stairs/steps will work). Scale height as needed. If unable to jump do step ups but two step ups=1 box jump. Open hips fully at the top.

    Here is the deadly and most hated burpee...

    [ame]http://www.youtube.com/watch?v=21dvQyNiTjM[/ame]

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    SCD WOD for 9 sep 11

    Warm up:

    2 rounds of...

    30 yards of broad jumps, landing in a full squat
    30 yards of bear crawls
    30 yards of crab walks (just a bear crawl flipped over)

    Then...

    21-15-9 reps of

    lateral jumps over an object at least a foot high (over and back = 1 rep) mod/scal object height

    Jumping squats - mod/scale with non jumping squats

    dynamic push ups - mod/scale with regula push ups/knees if needed.

    [ame]http://www.youtube.com/watch?v=cp8C9wK7UcM[/ame]

    Scale as needed

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    You're gonna need an acronyms/definitions stuck thread.......

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    no Sat. or Sun WOD. You crossfit pussies don't workout on weekends?
    "My resume is the trail of destruction behind me. " Bucky Katt

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    Quote Originally Posted by flockbuster View Post
    no Sat. or Sun WOD. You crossfit pussies don't workout on weekends?
    I don't innerweb on the weekends or away from the office. I gots shit to do. LOL

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    Quote Originally Posted by Tater View Post
    You're gonna need an acronyms/definitions stuck thread.......
    I agree...

    I'm interested in this stuff, but I don't know WTF y'all are talking about half the time.
    "Freedom Isn't Free"
    _Spc. Thomas Caughman
    1983-2004

    Quote Originally Posted by Dook View Post
    Go tigers!

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    SCD WOD 12 Sep 11

    Warm Up...

    10 sec Sampson Stretch each side x 2
    10 sec mountain climber stretch each side x 2
    Run 400 m x 2

    WOD...

    100 reps of 50# sandbag cleans (ground to shoulder, 50 each side) for time

    Scale weight, reps as needed. Don't have a sandbag? You can make one with play sand and a thck mil contractors bag and duct tape, or use a sack of corn, feed, seed, a baby, whatever. Just take something heavy from the ground to your shoulders 100 time, 50 each side, and do it quickly.

    [ame]http://www.youtube.com/watch?v=1c1x-Uuv5h8[/ame]

    For the mountain climbers this is the correct position but hold the stretch for 10 seconds each side. Don't douche it up like this fucktard in the video...

    [ame]http://www.youtube.com/watch?v=aT6t2UBW47o[/ame]

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    Quote Originally Posted by turbo View Post
    I agree...

    I'm interested in this stuff, but I don't know WTF y'all are talking about half the time.
    Ask and ye shall receive. I try to explain everything but if I miss something just ask me to clarify and I will oblige.

    Your avatar is disturbing.

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    SCD hWOD

    Warm up...

    10 good mornings
    10 push ups
    10 sit ups
    x 2

    WOD...

    30 yards of burpee broad jumps
    50 push ups
    30 yards of burpee broad jumps
    50 sit ups
    30 yards of burpee broad jumps
    50 air squats

    Scale reps and distance as needed. Knees for push ups if needed (maintain chest to deck, raising hands off ground at the bottom)

    [ame]http://www.youtube.com/watch?v=ud6ZFpjIc-g[/ame]

    Burpee broad jumps are like this but in a straight line for 30 yards or if you can't do them in a line for 30 yards then do ten like this...

    [ame]http://www.youtube.com/watch?v=6XpkWsbGByw&feature=related[/ame]

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    SCD hWOD 14 Sep 11


    Warm up...

    30 seconds small hand circles forward, 30 seconds back (arms extended parallel to ground and make small circles with hands.)

    30 seconds large hand circles forward, 30 sec backwards.
    30 yards of high knees'
    30 yards of butt kickers

    WOD...

    Tabata sprints... (Tabata training is 20 seconds of work followed by 10 seconds of rest for 8 rounds)

    Sprint/run flat out, like you are being chased by a horny fat chick, for 20 seconds, rest 10, sprint 20, rest 10 etc until you have ran 8 rounds.

    Scale speed as needed but this should be done as fast as you can go without dying.

    3, 2, 1, GO!

  14. #14
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    The wife said she's not really scared of horny fat chicks......and she just punched me for typing that....ha ha ha ha ha
    Last edited by benman; 09-14-2011 at 03:17 PM.
    Founding Member of the Short Mo' Sea Pro Posse

    Fuck Purdue

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    Quote Originally Posted by benman View Post
    The wife said she's not really scared of horny fat chicks......and she just punched me for typing that....ha ha ha ha ha
    Horny zombie truckers maybe?

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    SCD hWOD for 15 Sep 11

    Warm up...

    5 air squats with a 5 second hold at the bottom of the squat
    5 diamond push ups with a 5 second hold at the top (hand together with thumb and forefingers forming a diamond) Scale/mod as needed on knees.
    15 lateral jumps over something about 12" tall (over and back = one rep. This is a quickness drill. Try to touch and go on these. Think quick feet!)
    x 2 rnds

    WOD...

    10 lateral burpees (perform a burpee and a lateral jump over an object 12" high = 1 rep)
    200m sprint
    20 jumping squats (perform an air squat and jump at the top of the squat)
    200m sprint
    30 clapping push ups (chest to deck, with a hand flash at the bottom, driving out and clapping at the top. Scale to knees or regular push ups as needed)
    200m sprint
    20 jumping squats
    200m sprint
    10 lateral jump burpees

    Scale/mod as needed. As always let me know if you have any questions.

    3, 2, 1, GO!
    Last edited by Glenn; 09-15-2011 at 02:14 PM.

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    this one will hurt
    Founding Member of the Short Mo' Sea Pro Posse

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    Yeah....you lost me at "run from horny fat chick".....why would one do such a thing?

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    He wouldn't, he was just trying to put us off the scent.
    Founding Member of the Short Mo' Sea Pro Posse

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  20. #20
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    Quote Originally Posted by Glenn View Post
    SCD hWOD for 15 Sep 11

    Warm up...

    5 air squats with a 5 second hold at the bottom of the squat
    5 diamond push ups with a 5 second hold at the top (hand together with thumb and forefingers forming a diamond) Scale/mod as needed on knees.
    15 lateral jumps over something about 12" tall (over and back = one rep. This is a quickness drill. Try to touch and go on these. Think quick feet!)
    x 2 rnds

    WOD...

    10 lateral burpees (perform a burpee and a lateral jump over an object 12" high = 1 rep)
    200m sprint
    20 jumping squats (perform an air squat and jump at the top of the squat)
    200m sprint
    30 clapping push ups (chest to deck, with a hand flash at the bottom, driving out and clapping at the top. Scale to knees or regular push ups as needed)
    200m sprint
    20 jumping squats
    200m sprint
    10 lateral jump burpees

    Scale/mod as needed. As always let me know if you have any questions.

    3, 2, 1, GO!
    Much better breakdown. I like the addition of the parenthesis and description of move.

    Thank you sir!
    "Freedom Isn't Free"
    _Spc. Thomas Caughman
    1983-2004

    Quote Originally Posted by Dook View Post
    Go tigers!

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