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Thread: SC Ducks Home WODs...

  1. #61
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    SCD hWOD for 10 Nov 11...

    Warm up...

    2 rounds of...

    20 yards of inch worm push ups
    10 tempo air squats (five seconds to hit bottom of squat then fast up)
    20 yards crab walk
    10 lunges (each leg)

    WOD...

    200 m sprint then 1 sit up, 1 push up and one squat*.

    x 10 rounds

    * Increase one rep each round. First round you will do 1, 1 and 1. Second round 2, 2 and 2. Third round 3,3,3, etc until you are at 10, 10, 10.

    Score time.

    Ready?

    3, 2, 1, GO!

  2. #62
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    SCD hWOD for 11 Nov 11

    Warm up...

    2 rounds of...

    200m sprint
    20 walking lunges (tap that knee to the ground)
    200m sprint
    20 mountain climbers (R+L=1)

    WOD...

    11-11-11

    for time...

    11 Burpees
    11 Knees to elbows*

    x 11 rounds

    *Knees to elbows: Start laying flat on your back, legs and arm extended. Bend at the waist, bringing chest up, knees up and arms forward touching your elbows to your knees. The only thing on the ground at the top of the movement is your ass. Rep is complete when you return to the flat/extended position.

    Questions? Go fuckin' BEASTMODE! on this thing. It is the only 11-11-11 you will ever see. Punish it then go do some primal shit and head butt life in the nuts this weekend!!

    3, 2, 1, GO!

  3. #63
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    SCD hWOD for 14 Nov 11

    Warm up...

    1 round of...

    200m jog
    10 second sampson stretch each leg
    200m run
    10 second mountain climber stretch each leg
    200m sprint

    WOD...

    400m run
    20 sumo deadlift highpulls*
    10 air squats
    5 handstand push ups
    x5 rounds
    400m run

    * for the sumo deadlift high pulls we would normally use a 55# kettle bell. If you don't have one then use a boat battery. We all have those. Or fill a 5 gal bucket with rocks/sand until it us about 55#

    Scale distance, weight, reps and handstand push ups as needed.

    [ame]http://www.youtube.com/watch?v=V0qNjLHV3_c[/ame]

  4. #64
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    SCD hWOD for 15 Nov 11

    Warm up...

    20 yards of butt kickers
    5 burpees
    20 yards of high knees
    5 burpees
    20 yards of walking lunges
    5 burpees

    WOD...

    for time...

    800m run
    100 push ups
    200 sit ups
    300 air squats
    800m run

    The push ups, sit ups and squats can be partitioned any way you want. You can do 20 sets of 5/10/15. Or 10 sets of 10/20/30. Or you can do all push ups, then sit ups then squats. Up to you. But the work out begins and ends with the 800m run. Good luck.

    3, 2, 1, GO!

    And what is more awesome than shedding fat, crushing SCD home WODs and destroying the weakness within? Scissor kickin' babies in swings. That's what.


  5. #65
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    No WOD posted yesterday. Sorry. Sue me. But don't. I ain't got shit for you to take anyway. The ex has it all.

    SCD hWOD for 17 Nov 11

    warm up...

    2 rounds of...

    30 second hand stand holds (okay to use a wall)
    20 sit ups
    10 mountain climbers (L+R=1 rep)
    200m jog

    WOD...

    For time...

    200m sprint
    10 burpees
    200m sprint
    9 burpees
    200m sprint
    8 burpees
    200m sprint
    7 burpees etc till,
    200m sprint
    1 burpee

    Understand? Just go down the burpee ladder after each sprint from 10 to 1. Time ends when you finish your last burpee.

    3, 2, 1, GO!


  6. #66
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    SCD hWOD for 18 Nov 11

    Warm up...

    30 seconds of small arm circles forward
    30 sec small backward
    30 sec large circles forward
    30 sec large circles backward
    10 stationary lunges (5 each leg)
    10 push ups

    WOD...

    For time...

    1 mile run time trial

    Rest 5 minutes...

    3 rounds for time...

    30 weighted/suitecase lunges *
    30 sit ups
    30 mountain climbers (15 each leg)

    *(20-30# in each hand. Use dumbells or whatever you have. If no weight then do regular lunges)

    As always, make this thing your bitch. Then go out this weekend and do something that will be talked about for years to come!

    3, 2, 1, GO!


  7. #67
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    Dude in your picture is one ripped up bantam weight!
    Quote Originally Posted by Glenn View Post
    Does Elton John know you have his shotgun?

  8. #68
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    That's ol whatshisname from "300"

    The entire cast trained at Gym Jones in Cali for 6 months prior to that movie.

    I still like the scissor kickin' a baby picture better.
    Last edited by Glenn; 11-18-2011 at 09:33 AM.

  9. #69
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    Quote Originally Posted by Glenn View Post

    I still like the scissor kickin' a baby picture better.
    "Freedom Isn't Free"
    _Spc. Thomas Caughman
    1983-2004

    Quote Originally Posted by Dook View Post
    Go tigers!

  10. #70
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    SCD hWOD for 22 Nov 11

    Warm up...

    20 yards high knees
    20 yards butt kickers
    15 air squats
    15 push ups

    WOD...

    20 min AMRAP...

    5 burpees
    200m run
    20 lateral jumps (At least 12" height. over/back=1 rep)

    3, 2, 1, GO!

    Last edited by Glenn; 11-22-2011 at 04:13 PM.

  11. #71
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    SCD hWOD for 28 Nov 11

    Warm up...

    2 rounds of...

    10 second sampson stretch each leg
    10 second mountain climber stretch each leg
    200m run

    WOD...

    For time...

    10 lunges (5 each leg)
    10 burpees

    x 10 rounds

    3, 2, 1, GO!

  12. #72
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    SCD hWOD for 29 Nov 11

    Warm up...

    2 rounds

    10 air squats (dynamic. 5 seconds down then drive up fast)
    10 shoulder pass throughs with either a pvc or broom stick
    10 overhead squats (dynamic. count to five goind down, then driv up fast)

    WOD...

    1 minute AMRAP...

    3 push ups (chest to deck, planked, with hand flash)
    5 Summo deadlift high pulls (Use 55# kettle bell, boat battery or 5 gallon bucket with rocks/sand)
    30 seconds rest

    X 5

    In this WOD at 3, 2, 1, GO you will do 3 push ups and 5 SDHP as many rounds as possible, for 1 minute (max effort here), rest 30 seconds, then do it again 4 more times. Resting 30 seconds between each. You will have five scores. Score total rounds (3pu/5 SDHP = 1 rnd) and reps of partial rounds. PM me with any questions.

    Cool down...

    8 x 200m sprints

    Start on your back. Rest 30 seconds between sets.

    Get the fuck after it!

    3, 2, 1 GO!


  13. #73
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    SCD hWOD for 01 Dec 11

    Warm up...

    20 yards walking lunges
    20 yards of inchworm push ups
    15 air squats

    WOD...

    for time...

    50 sit ups
    run 400m
    50 walking lunges
    run 400m
    50 lateral jumps (over and back = 1. At least 12" height)
    run 400m


  14. #74
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    SCD hWOD for 5 Dec 11

    Warm up...

    20 verticle scissor kicks (on back, legs straight. Swimming kicks. Up and down = 1 rep)
    20 lateral scissor kicks (on back legs straight. Side to side alternating over and under. Over and under = 1 rep)
    20 air squats
    20 push ups

    WOD...

    For time...

    20 yards of broad jump burpees
    200m sprint
    5 wall walks
    x 4 rounds

    Kwurstchuns?

    3, 2, 1, GO!


  15. #75
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    SCD hWOD for 7 Dec 11

    Pearl Harbor Day

    Warm up...

    20 yards of bear crawls
    10 air squats
    20 yards of crab walks
    10 push ups
    20 yards of walking lunges
    10 sit ups

    WOD...

    For time...

    50, 40, 30, 20, 10 reps of...

    Lateral jumps (12" height, over and back = 1 rep)
    Sit ups

    3, 2, 1, GO!

    WWPD? What Would Pre Do?

    He'd run. Fast.


  16. #76
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    SCD hWOD for 9 Dec 11

    Warm up/Skill work...

    5 rounds of 30 second hand stand holds. Rest as needed between rounds. Okay to use a wall obviously.

    WOD...

    For time...

    400m run
    30 sit ups
    30 jumping squats
    x 5 rounds

    GO NAVY! BEAT ARMY!





    Last edited by Glenn; 12-09-2011 at 04:17 PM.

  17. #77
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    I apologize for the lack of new WODs this week. Got a lot on my plate in and out of work.

    Use this week to revisit some older WODs and compare your new times/reps to your old and evaluate your progress.

    Between now and next week someone, anyone start a thread and let me know how many are still following the home WODs and if I need to continue to post them. I certainly don't mind but no need to take up cyber space if we don't need to.

    Peace Ninjas!

  18. #78
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    SCD hWOD for 19 Dec 11

    Warm up...

    200m jog
    20 squats
    200m run
    20 push ups
    200m sprint
    20 sit ups

    WOD...

    21/15/9 reps for time of...

    Burpees
    Lateral jumps (over+back= 1 rep. 12" height)

    3, 2, 1, GO!


  19. #79
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    SCD hWOD for 21 Dec 11


    Warm up...

    10 seconds sampson stretch each leg
    10 squats
    10 seconds mountain climber stretch each leg
    10 burpees
    run 400m

    WOD...

    For time...

    800m run
    50 push ups
    50 air squats
    50 sit ups
    800m run

    *You man partition the push ups, squats and sit ups as needed but the WOD begins and ends with an 800m run.

    3, 2, 1, GO!

    "If you aren't allowed to tell hot women you're a secret agent and a spy then why be one?" - Sterling Archer


  20. #80
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    Aight. I'm done with the home WODs for now. I'll leave this sticky here for you to refer back to if you are on vacation or away on business. But there is only so many ways you can do air squats, push ups, etc and keep it fresh. And not knowing who has what at home for equipment has made programming challenging.

    So what I will do is post our CrossFit Spartanburg WODs. If you can get to a gym to do them then that is great. Stuck at home and don't have the equipment? Shoot me a pm and we'll figure out some mods or subs for whatever.

    Read the article on the Wendler Strength cyle I just posted too.


    Y'all keep doin' work and keep your nutrition dialed in as well. Garbage in = garbage out.

    CFS WOD - Wednesday 28DEC2011
    METCON:
    5 Deadlifts (M-315#/F-185#)
    250m Row
    5 Wall Walkers
    x5
    STRENGTH/SKILL:
    8 x 40 Yard Sprints EMOM

    Who would you rather have on your team when the zombies attack?


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