WOD 20089531

For time: 135 lb Thruster, 10 reps 50 Double-unders 135 lb Thruster, 8 reps 40 Double-unders 135 lb Thruster, 6 reps 30 Double-unders 135 lb Thruster, 4 reps 20 Double-unders 135 lb Thruster, 2 reps 10 Double-unders CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first... Continue Reading →

WOD 20080530

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep If doing this at home, just use the pvc pipe and practice form. When you graduate to the gym or start building your own garage gym you'll be glad for the practice. Here is an article written on the rules, whys and... Continue Reading →

Thursday

Rest Day Here is something for those of you who are interested in entering races of any kind or triathlons. CrossFit Endurance is a website dedicated to combining running/swimming/biking and the CrossFit Headquarters WOD.  Brian Mackenzie, Michael Collins and team of incredible endurance trainers have come up with a method for training utilizing the Main... Continue Reading →

WOD 20080528

Shoulder Press 3-3-3-3-3 reps CFOZ version: Precede above with... Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Use a pvc pipe/broomstick to practice correct form.  If you have access to weights (dumbbells or barbells and plates), post lodes to comments.  Your goal should... Continue Reading →

WOD 20080527

Run 1 mile Two minutes of each: Row 30 pound Dumbbell thrusters 20 pound Medicine ball cleans Double-unders Pull-ups Post total time and total reps plus calories (from row) to comments. The clock runs continuously for the ten minutes after the run. CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2... Continue Reading →

WOD 20080526

"Jason" For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2 if in first two weeks of WODs)   20 Squats 5 Dips/5 Pull-ups (use sub from warm-up or jumping pull-ups) 15 Squats 10... Continue Reading →

Saturday

Rest Day Here is a series that was shot by CF HQ. Ass Whooping: One World Part I (Win)(Mac) Ass Whooping: One World Part II (Win)(Mac) Ass Whooping: One World Part III (Win)(Mac) The newest installment of the series is on the CrossFit Main Page

WOD 20080524

Three rounds for time of: Run 800 meters 50 Pull-ups CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2 if in first two weeks of WODs) Three rounds for time of: 400m Run/Walk 15 jumping pull-up or variation (see Exercises for jumping pull-ups) Post time to comments. This would be a... Continue Reading →

WOD 20080523

Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds for time of: 10 Squats 10 Sit-ups 10 Good Mornings (hands... Continue Reading →

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