Post by TM79 on Dec 19, 2014 21:06:34 GMT
12/21/14: Happy birthday to me... 
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Rest Day
Brand X Method (Well-thought out Crossfit)
Rest Day
The Outlaw Way (Strength-Bias Crossfit)
Rest Day
Crossfit.com
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Scaling:
Intermediate:
Kelly
5 rounds for time of:
Run 400 meters
20 box jumps, 20-inch box
20 wall-ball shots, 20-lb. ball (OR 20 Oly Bar Thrusters)
Beginner:
Kelly
3 rounds for time of:
Run 400 meters (OR Jog/Walk 400 Meters)
10 box jumps, 20-inch box (OR 10 Box Step-ups)
10 wall-ball shots, ~10-lb. ball (OR 10 Thrusters with PVC/Light Dumbbells, etc.)
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Rest Day
Brand X Method (Well-thought out Crossfit)
Rest Day
The Outlaw Way (Strength-Bias Crossfit)
Rest Day
Crossfit.com
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Scaling:
Intermediate:
Kelly
5 rounds for time of:
Run 400 meters
20 box jumps, 20-inch box
20 wall-ball shots, 20-lb. ball (OR 20 Oly Bar Thrusters)
Beginner:
Kelly
3 rounds for time of:
Run 400 meters (OR Jog/Walk 400 Meters)
10 box jumps, 20-inch box (OR 10 Box Step-ups)
10 wall-ball shots, ~10-lb. ball (OR 10 Thrusters with PVC/Light Dumbbells, etc.)
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
