FIT AS FU*K

FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010 – what WODs should the athletes do?

78 Comments

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

78 thoughts on “FIT AS FU*K CROSSFIT CHALLENGE 25 SEPT 2010 – what WODs should the athletes do?

  1. The winning WOD will also be named after the one who makes it!!

  2. 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

  3. Amrap 10 min:
    run 200 m
    30 double unders
    10 Med Ball cleans

  4. Morten A 2.0:
    amrap 10 min:
    run 200 m
    1 musle up
    5 hang squat clean (42/30)

  5. 10 min AMRAP:
    4 Muscle ups
    8 Barbell lunges (50/40)
    12 Thrusters (50/40)

  6. 10 min AMRAP

    10 Thusters (50/40)
    30 Double unders

  7. 10 min AMRAP

    200m run;
    5 pull-ups
    10 push-ups
    15 squats

  8. AMRAP 10 min.

    10 Front Squats @ 75% of bodyweight
    20 Burpees

  9. 10 min AMRAP

    4 Burpees
    8 Pistols
    12 KB-swings (32/24)

  10. AMRAP 10 min. :
    5 Powersnatch 45/30 kg
    5 OH Squat 45/30 kg
    15 Burpee pullups

    Affiliate: CTC Køge

  11. AMRAP 10 min.
    10 Power Cleans @ 85kg
    10 Burpees

  12. 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

  13. AMRAP 10 min. :
    200 sandbag run. 30/20 kg
    6 KB Powersnatch 70/50 Lbs
    12 KB Truster 70/50 Lbs

    Affiliate: CTC Køge

  14. AMRAP 10 of 2 MUs, 4 HSPU, 8 Burpees

  15. 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

  16. Super mange fede WODs allerede 🙂 Keep ’em coming!

  17. Pingback: 126 athletes have signed up for FIT AS FU*K CROSSFIT CHALLENGE 25. SEPT 2010 « Fit as fu*k

  18. 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

  19. Amrap 10 min
    5 Squat clean 60/40 kg
    40 meter sandbag sprint/ Kb run
    20 DU

    Jess Hviid Skov, CrossFit Malmö

  20. 21-15-9 Madness:)

    DL 125/75kg
    Kettlebell Thrusters 24/16kg
    CTB Pull-Ups/Pull-Ups

  21. 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

  22. 10 min AMRAP

    5x bodyweight benchpress
    10x C2B men/ Pull ups women
    15x burpees

  23. 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

  24. 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

  25. AMRAP 10 min:
    250m row
    10 push ups
    10 DB push press 15kg men/10kg women

  26. 5 rounds:
    -5 DL 120/80
    -walk with the bar 20 meters
    -10 burpees.

  27. 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)

  28. AMRAP in 10 Min of:

    100m sprint
    – 15 sumo deadlift high pulls 35kg.
    – 15 du’s
    – 15 wallballs

  29. AMRAP in 10 min:
    4 Muscle-ups
    6 Handstand push-ups
    8 Kettlebell swings, 24/32kg

  30. 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

  31. 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

  32. Amrap 20min
    10 Overhead Squats (40/30)
    10 Box Jumps
    ———————————————
    Every 4th minute do 15 burpee-pull-ups

  33. 5 Rounds for time
    7 Deadlift (160/100)
    14 Box Jumps
    21 Pull-ups

  34. 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)

  35. AMRAP 10 MIN:

    60 DU
    4 HSPU
    2 BW – POWER CLEANS

  36. AMRAP 10 MIN:

    4 – 80k power cleans
    6 – 32k kb swings
    8 – toes to bar

  37. 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

  38. AMRAP 10 min

    135 lb thrusters

    with 5 burpees on the minute every minute.

  39. 5 rounds of:

    Run 200 m
    8 KB complex (Burpee with KB under chest-Gobletsquat-High Swing) 16/24 kg

  40. AMRAP 10 min

    5 squat clean
    10 HSPU
    20 DU

  41. Amrap 10′ of: 200 mt run 3xmuscle ups 6xfloor to overhead @60kg 9xbox jumps@60cm

  42. amrap 10min

    3 deadlift 120kg (w: 60kg)
    shuttle run 5m / 10m / 15m (60m total)
    9 burpee-pullups

  43. AMRAP 10 min

    5 SDHP 40/30
    10 KB-swings 32/24
    15 Burpees

  44. 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

  45. Amrap 10′

    run 200 mt
    3 x muscle ups
    6 x floor to overhead 70/50kg
    9 x box jumps 60cm

  46. AMRAP in 10 min

    12 Sandbag Squat clean
    8 KB Swings
    6 C2B pull ups

  47. 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

  48. Amrap 7’00”
    7 thruster
    7 Pull-ups
    200mt Medball Run

  49. 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

  50. Two rounds for time of:
    20 Thrusters (135/95 lbs.)
    20 Pull-Ups
    20 Burpees

  51. “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

  52. “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

  53. 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.

  54. 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

  55. AMRAP:
    1 x hand stand push up
    2 x muscle ups
    3 x push press @ 40kg/60kg
    4 x ring dips
    50 double unders

  56. AMRAP 10 min:

    1x MU
    2x HSPU
    3x KB swings 48/32
    4x Clapping Push-ups
    5x C2B Pullups

  57. AMRAP 10 min:

    10 snatches 24/32 kg kettlebells

    200 m sandbag run

    10 burpees

  58. Amrap 10 min
    5 Deadlift 120/100 kg
    10 Sandbag Get-up
    15 Burpees

  59. 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

  60. 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

  61. Frederik Ægidius, CrossFit Butcher’s Lab

    400m run
    5 tire flips
    300m run
    10 tire flips
    200m run
    15 tire flips
    100m run

  62. 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

  63. 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

  64. AMRAP 10 min
    7 wall-ball
    7 atomic sit-ups

    Eller
    4 one legged squats
    4 weidet pull ups
    4 burpees

  65. 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

  66. Amrap 10 min:

    30 meter Farmers Walk with 2 x 2/1.5 pood KB´s (WL)
    5 burpees (GYM)
    30 meter sprint (END)

  67. 4 Hand-stand push ups
    8 Chest to bar
    12 Burpee´s
    16 D.U

  68. AMRAP 10 min

    10 Deadlift 60/80
    10 Burpees
    10 Situps
    10 K2E

  69. Pingback: WOD # 2 for the FIT AS FU*K CrossFit Challenge 25 SEPT 2010 in Denmark « Fit as fu*k

  70. 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.

  71. 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

  72. 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

  73. 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)

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