Improvised WOD

by - Tuesday, June 04, 2013

Since I was so wrapped up with softball over the weekend, I wasn't able to make it to any of the CrossFit WODs at my gym.

CrossFit rings

But luckily I had plans to work out with a friend later Saturday afternoon. I wasn't sure what equipment would be available at the little fitness center, but I figured I'd make do.

Of course when I got there I was mildly bummed out to see there wasn't a kettlebell in sight, which I mean wasn't really that surprising, it was just a bummer.

But there were a whole bunch of dumbbells and I decided to make do with what I had and created my own mini-WOD.

I warmed up with some handstands and light presses, and then got into my WOD:

Five sets for time:

  • 10 dumbbell snatches

  • 15 air squats

  • 10 burpees

  • 10 dumbbell push presses

I didn't have a stopwatch or a clock so I have no idea what my time was. But man, any workout with burpees is automatically a buttkicker.

I used a 25 pound dumbbell for the snatches and broke them up doing five on each arm. I used 20 pounds for the push presses because my arms were pretty shaky after the burpees.

My friend was looking at my like I was kind of a crazy person, since his workout consisted of some heavier weight stuff and a quick spin on the stationary bike to loosen up his legs.

Meanwhile, I was panting and sweating like a pig. Man I'm such an image of beauty sometimes.

The whole workout was pretty short, which was just what I needed on such a busy day, and it was kind of fun to make up my own WOD on the spot. Turns out there's a lot you can do with some dumbbells and creativity.

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  1. that sounds pretty fantastic! Gym WODs can be easy to come up with and hard to make it thorugh. If people were looking at you funny, you know you were doing it right.

  2. I'm wanting to use db's for kettle bells tonight in class but we only have super wimpy girly stuff. Ugh!

    Great WOD. I like short and sweet.