FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010 – what WODs should the athletes do?
We hereby challenge alle CrossFitters to suggest a WOD for the FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010!
The WOD should contain:
- AMRAP 10 min/time limit: 10 min.
- Elements of endurance, gymnastics and strength
- Barbells, kettlebells, sandbags etc.
- Inside or outside
- Spectator friendly
Last chance for submitting your WOD is 30. May 2010.
….. and there will naturally be a prize for the winning WOD 
We intend to keep the WODs true to the basic CrossFit WODs, so please, be creative within these limits
We’ll pick the best WODs and post them here on our blog – and ask our readers to vote for the best one!
The winning WOD will be performed by the athletes as the second or third WOD for the FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010!
WODs can be posted as a comment to this post or mailed to sarah.troelsen@dandersmore.com. Remember to write your name, affiliate and e-mail address.
We’re looking forward to receiving a lot of great WODs.
Cross!
Ditte & Sarah
See more about the FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010 here.
Secure your spot NOW if you haven’t signed up yet! We’re soon closing for further registration.
Are you interested in sponsoring the event, helping out as official or judge etc. – send a mail to sarah.troelsen@dandersmore.com
The winning WOD will also be named after the one who makes it!!
Hey
Cool idé med WOD-creation konkurrence. Jeg har lige et spørgsmål: SKAL WOD’en indeholde barbells, kettlebells og sandbags, eller mindst én af de tre?
Med andre ord: Kan det godt være en WOD med udelukkende bodyweight øvelser?
Pft
Alex
Barbells, kettlebells og sandbags behøver ikke alle at indgå.
Vi er ikke på udkig efter en WOD alene med body weight-øvelser
Sarah
Amrap 10 min:
run 200 m
30 double unders
10 Med Ball cleans
Morten A 2.0:
amrap 10 min:
run 200 m
1 musle up
5 hang squat clean (42/30)
10 min AMRAP:
4 Muscle ups
8 Barbell lunges (50/40)
12 Thrusters (50/40)
10 min AMRAP
10 Thusters (50/40)
30 Double unders
10 min AMRAP
200m run;
5 pull-ups
10 push-ups
15 squats
AMRAP 10 min.
10 Front Squats @ 75% of bodyweight
20 Burpees
10 min AMRAP
4 Burpees
8 Pistols
12 KB-swings (32/24)
AMRAP 10 min. :
5 Powersnatch 45/30 kg
5 OH Squat 45/30 kg
15 Burpee pullups
Affiliate: CTC Køge
AMRAP 10 min.
10 Power Cleans @ 85kg
10 Burpees
Interesting suggestions already!
There will most likely be a barbell complex in the challenge as well, so don’t overdo it with the barbells
Sarah
AMRAP 10 min. :
200 sandbag run. 30/20 kg
6 KB Powersnatch 70/50 Lbs
12 KB Truster 70/50 Lbs
Affiliate: CTC Køge
AMRAP 10 of 2 MUs, 4 HSPU, 8 Burpees
Hephep! Jeg kunne ikke få mailen til at virke, så nu kommer den her istedet.
Den er tiltænkt udendørs facilitet med 100 m. distance, der løbes frem og tilbage. På den måde er der en station for hver ende af de 100 m. og masser af plads til publikum både ved hver station, samt langs løbebanen.
10 min. AMRAP
1. 100 m. sandbagrun 30/20 kg.
2. 10 Boxjumps
3. 5 pullups. – denne kan erstattes af 15/5 pushups i tilfælde af intet udendørs pullupstativ.
4. 100 m. sandbagrun (samme sandbag, løb tilbage af samme strækning)
5. 10 Sandbag Clean and Press (med samme sandsæk). Sandsækken skal røre jorden inden påbegyndelse af hver Clean and Press. Efter sidste godkendte gentagelse, er det tilladt at lande sækken på skulderen og starte forfra på runden.
Mvh.
Nikolaj Kaufmann – afiliate: Livgarden
Super mange fede WODs allerede
Keep ‘em coming!
For time:
5 x deadlift, 110 kg
1 round of Cindy
10 x ring dips
1 round of Cindy
15 x kettlebell swings
Navn: Christoffer Lund
Affiliate: CrossFit Aalborg (soon to open)
Venlig hilsen/Best regards
Christoffer Lund
Amrap 10 min
5 Squat clean 60/40 kg
40 meter sandbag sprint/ Kb run
20 DU
Jess Hviid Skov, CrossFit Malmö
21-15-9 Madness:)
DL 125/75kg
Kettlebell Thrusters 24/16kg
CTB Pull-Ups/Pull-Ups
Correction of my wod suggestion. Noticed there is a 10 min time limit, so a little bit lower weights…
21-15-9
DL 120/70kg
Kettlebell Thrusters 20/12kg
CTB Pull-Ups/Pull-Ups
10 min AMRAP
5x bodyweight benchpress
10x C2B men/ Pull ups women
15x burpees
Total time limit 10 min:
Start with 500 m rowing. Afterwords AMRAP:
– 6 Ground to over head, any how. 50/30 kg
– 8 Chest/Chin to bar pull ups
– 10 Pistols (5 per leg) with 25/15 kg sandbag
Name: Martin Söderström
Affiliate: Århus Crossfit
WOD takes place with 2 stations seperated by approx. 70 meters.
AMRAP 10 min:
– 8 pull ups
– Run approx. 70 meters
– 8 thrusters 43/30 kilos
– Run approx. 70 meters
AMRAP 10 min:
250m row
10 push ups
10 DB push press 15kg men/10kg women
5 rounds:
-5 DL 120/80
-walk with the bar 20 meters
-10 burpees.
10 min AMRAP
10 min AMRAP
3-6-9
Full Squat Clean to OH press (jerk, press or thruster) 60/40 kg (135/95 lb)
Pull-ups Chest 2 Bar
Kettle Bell Swings (2 pood, 1.5 pood)
AMRAP in 10 Min of:
100m sprint
- 15 sumo deadlift high pulls 35kg.
- 15 du’s
- 15 wallballs
AMRAP in 10 min:
4 Muscle-ups
6 Handstand push-ups
8 Kettlebell swings, 24/32kg
For time:
30 Burpees
1 round of the Bear Complex 60kg/40kg (Powerclean, front squat, push press, back squat, push press)
25 Burpees
2 rounds of the Bear Complex
20 Burpees
3 rounds of the Bear Complex
15 Burpees
4 rounds of the Bear Complex
10 Burpees
5 rounds of the Bear Complex
5 Burpees
6 rounds of the Bear Complex
Anders Alkærsig, CrossFit Copenhagen
Here is my WOD!
WOD Name: “Battletoads” (named after an old Nintendo game)
Setup: Place Barbell (deadlift) stations 15 meters from Dumbell (thruster) stations
Execution:
AMRAP in 10 min of:
3 Deadlifts 275#/185#
Burpee Broad Jump (15m to DB Station)
9 DB Thrusters 45#/25#
Burpee Broad Jump (15m to BB Station)
Very Respectfully,
Aush Chatman, trainer CrossFit San Diego
aush@crossfitsandiego.com
Amrap 20min
10 Overhead Squats (40/30)
10 Box Jumps
———————————————
Every 4th minute do 15 burpee-pull-ups
5 Rounds for time
7 Deadlift (160/100)
14 Box Jumps
21 Pull-ups
AMRAP 10 min
25 double unders
12 DB Push Press (50 lb DB) (35 lb Women)
9 KB swings (2 pd KB) (1.5 pd Women)
AMRAP 10 MIN:
60 DU
4 HSPU
2 BW – POWER CLEANS
AMRAP 10 MIN:
4 – 80k power cleans
6 – 32k kb swings
8 – toes to bar
3 Rounds for time of
400m
25 DU
50 “Bergspruenge” ( http://www.youtube.com/watch?v=n8mshuQ0nMg )
Front thigh and back shin need to be horizontal for a rep to count.
I know its leg heavy but leg muscles recover the fastest of all muscles
And if you really have no mercy you always can do one of our favorite firefighter exercises: Dummy Pull. Means dragging 80kg running backwards.
Florian Hasseloff
Trainer, CrossFit Berlin Fire Brigade
http://www.crossfit-berlinfb.de
AMRAP 10 min
135 lb thrusters
with 5 burpees on the minute every minute.
5 rounds of:
Run 200 m
8 KB complex (Burpee with KB under chest-Gobletsquat-High Swing) 16/24 kg
AMRAP 10 min
5 squat clean
10 HSPU
20 DU
Amrap 10′ of: 200 mt run 3xmuscle ups 6xfloor to overhead @60kg 9xbox jumps@60cm
amrap 10min
3 deadlift 120kg (w: 60kg)
shuttle run 5m / 10m / 15m (60m total)
9 burpee-pullups
AMRAP 10 min
5 SDHP 40/30
10 KB-swings 32/24
15 Burpees
AMRAP 10 min
15 Burpees
10 KB snatches w/ right hand 24/16
5 KB OHS w/ right hand 24/16
10 KB snatches w/ left hand 24/16
5 KB OHS w/ left hand 24/16
Amrap 10′
run 200 mt
3 x muscle ups
6 x floor to overhead 70/50kg
9 x box jumps 60cm
AMRAP in 10 min
12 Sandbag Squat clean
8 KB Swings
6 C2B pull ups
For time:
20 Deadlifts
20 Push-ups
20 Hang Power Snatch
20 Back Squats
20 Push Press
For every minute on the minute you must perform 2 handstand push-ups. Prescribed weight for males is 95# (pounds) and 65# (pounds) for females. There is a 10 minute cut-off.
Brandon Fisel
CrossFit Ames
Amrap 7’00″
7 thruster
7 Pull-ups
200mt Medball Run
AMRAP/10 min.:
3 Burpee Clean & Jerks with dumbbell, 2×17,5 / 12,5 kg
6 Pull up triplet: Chest to bar, knees to elbow, toes to bar
9 Squat clean 60 / 40
15 kettlebell swings 32 / 24
21 Double unders
Two rounds for time of:
20 Thrusters (135/95 lbs.)
20 Pull-Ups
20 Burpees
“Tommy V”remix
For time:
21×115 lbs Thruster
12×15 ft Rope Climb, 12 ascents
15×115 lbs Thruster
9xPull-ups
9×116 lbs Thrusters
6xMuscle-ups
Aarhus Crossfit
“Euan”
3 rounds (performed with the same bar):
5 Bear Complex
25 m Overhead Lunge
5 Burpees with the Bar (includes push-up on the bar and taking it overhead)
25 m Overhead Lunges
Good luck with the Fit as Fu*k Challenge!
Cheers
Olga, CrossFit Léman
http://www.crossfitleman.ch
Greg Soneff, CrossFit Paideia Gym:
My WOD suggestion is the ‘Intro WOD’ from Crossfit Copenhagen
AMRAP in 10 mins of:
- 5 burpees
- 10 KBS (24/16kg)
- 15 air squats
It is actually a brutal WOD and seriously tests mental and cardio strength because the weight is light enough that you never reach muscle failure. Also, it would be damn funny for some of the spectators to see the more advanced Crossfitters and coaches struggle through the ‘intro’ workout.
Peter Willers Jepsen, CrossFit Butcher’s Lab
WOD:
10min time limit:
21 pullups
21 snatches 40/30
21 burpees
15 Pullups
15 thrusters 40/30
15 burpees
9 pullups
9 Full squat clean 40/30
9 burpees
AMRAP:
1 x hand stand push up
2 x muscle ups
3 x push press @ 40kg/60kg
4 x ring dips
50 double unders
AMRAP 10 min:
1x MU
2x HSPU
3x KB swings 48/32
4x Clapping Push-ups
5x C2B Pullups
AMRAP 10 min:
10 snatches 24/32 kg kettlebells
200 m sandbag run
10 burpees
Amrap 10 min
5 Deadlift 120/100 kg
10 Sandbag Get-up
15 Burpees
SANDBAG AMRAP
Hver deltager har en sandbag. 2 stationer afstand cirka 35 meter. På den ene station laves Cleans, på den anden station laves Squats. Man bærer sin sandsæk mellem de to stationer.
12 x sandbag anyhow squats ( sandbag must be above waistline. In other words Crosfitters can’t position sandbag in the hip area)
Overhead sandbag carry (walk/run around 35m to clean-station)
8 x sandbag anyhow cleans (bag must touch ground between reps, sandbag must be cleaned to shoulder hight)
Overhead sandbag carry (walk/run around 35m to squat-station)
Repeat for 10min
Gents: 40kg sandbag
Ladies: 25kg sandbag
Anders Spang,
Aarhus Crossfit
AMRAP 10 min, one round is:
10 box jumps (90 cm boys – 60 cm girls)
10 pull ups
10 air squats
400m sprint
the air squats sound a bit easy compared to the rest, which is true. the reason for including them is that they (if performed reasonably) ‘tighten up your back’ a little which might become a bit ‘loose’ after the high box jumps and pull ups (i.e. it ‘feels’ better to run the 400m with them, than without them).
see you in September,
Alex, Germany
Frederik Ægidius, CrossFit Butcher’s Lab
400m run
5 tire flips
300m run
10 tire flips
200m run
15 tire flips
100m run
Frederik Ægidius, CrossFit Butcher’s Lab
3 rounds:
5 squat cleans @ 60/40kg
9 burpees
9 C2B
5 squat cleans @ 60/40kg
6 burpees
6 C2B
5 squat cleans @ 60/40kg
3 burpees
3 C2B
Only one round of course..
Frederik Ægidius, CrossFit Butcher’s Lab
60 DU
50m (5x10m OHC(overhead carry)) @60kg
40 DL @60kg
30 burpees
20 back squats@60kg
10 squat cleans@60kg
AMRAP 10 min
7 wall-ball
7 atomic sit-ups
Eller
4 one legged squats
4 weidet pull ups
4 burpees
50 Double Unders (Between 25-50 D.U)
Then 3 Rounds of
4 Hand-stand push ups
8 Chest to bar
12 Burpee´s
50 Double Unders
Amrap 10 min:
30 meter Farmers Walk with 2 x 2/1.5 pood KB´s (WL)
5 burpees (GYM)
30 meter sprint (END)
4 Hand-stand push ups
8 Chest to bar
12 Burpee´s
16 D.U
AMRAP 10 min.
AMRAP 10min.
4 Hand-stand push ups
8 Chest to bar
12 Burpee´s
AMRAP 10 min
10 Deadlift 60/80
10 Burpees
10 Situps
10 K2E
Kaptajnen, Butcher’s Lab
AMRAP 10 min:
Det er en bane med 4 stationer. Jeg forestiller mig den kan laves som en oval bane med 1 station i hver ende og 1 i midten, på hver af de to langsider. Der er 30 m mellem hver station.
Der tælles fulde omgange og antal stationer og reps på ufuldstændige omgange når de 10 min er gået.
Man har en barbell med 60/40 kg som skal bæres fra station til station i strakte arme. Hver gang den sættes ned på banen uden for en station, er der en straf på 7 burpees.
1. Station: 7 rep overhead anyhow (fra jord til overhead)
(Stangen bæres med videre i strakte arme)
2. Station: 14 rep KB Snatch 32/24kg (7 med hver)
(Stangen bæres med videre i strakte arme)
3. Station: 7 rep Front Squat 60/40kg
(Stangen bæres med videre i strakte arme)
4. Station: 14 rep KB One Arm Swings 32/24kg (7 med hver)
(Stangen bæres med videre i strakte arme)
Man kan med den ovale bane have KB liggende i midten og stangen bruger man på stationerne i enden.
AMRAP in 10 minutes:
20 Kettlebell Snatches, Right arm – 24/32 kg KB
10 Elevated Burpees, 24″ Box
20 Kettlebell Snatches, Left arm – 24/32 kg KB
10 Box Jumps, 24″ Box
For time:
21 Pull ups
21 Toes to bar
5×130 kg deadlift
15 Pull ups
15 Toes ot bar
5×130 kg deadlift
9 Pull ups
9 Toes to bar
5×130 kg deadlift
4 Rounds for time of:
10 Power Snatch 135Men/95Women
100 Yards of Overhead Walk 135Men/95Women
10 Kettlebell Clean & Jerks(both hands at same time) 53Men/35Women
100 Yards of Farmers Walk 53Men/35Women
(on overhead walk and farmers walk set up cone 50 yards away and walk around cone and back to do 100 yards)