WOD 20080522

Five rounds of: Deadlift, 3 reps Handstand push-ups, max reps Post Deadlift loads and number of Handstand push-ups to comments. CFOZ version Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) omit push-ups. Five rounds of: Pvc Deadlifts, 3 reps Max rep push-ups at... Continue Reading →

Wednesday

Rest Day It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult. -Seneca Well CrossFit O-Zone has been approved as an affiliate!  We will be appearing on the CFHQ Main Page under Friends of CrossFit sometime soon.

WOD 20080520

For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs)   Row 500 meters or Run 400 meters 10 Squat Thrusts Row 375 meters or Run... Continue Reading →

WOD 20080519

For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs) - only do 5 reps of pull-ups, dips and push-ups. For... Continue Reading →

WOD 20080518

Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters CFOZ version Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs)   Complete as many rounds in 10 minutes as you can of... Continue Reading →

Saturday

Rest Day. Here (Win)(Mac) is the Intro to Intensity video from one of the Crossfit Seminars. The voice is Coach Greg Glassman, the founder of CrossFit (known around these parts as just Coach.)

WOD 20080516

"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and... Continue Reading →

WOD 20080515

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments. CFOZ version: Two minutes... Continue Reading →

WOD 20080514

Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs) Deadlift 1-1-1-1-1-1-1 reps This exercise should be done with the pvc pipe/broomstick to practice form. If you do have access to a barbell, then you would slowly increase the weight on each set until you... Continue Reading →

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