Monday 20080630

Rest Day

WOD 20080629

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Find your max reps of: Push-ups Pull-ups CrossFit doesn't do max reps very often. In this one I want you to... Continue Reading →

WOD 20080628

For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: 15 Single-unders/Jumping Jacks Pvc Squat Cleans, 15 reps 15 Bench Dips 15 Single-unders/Jumping Jacks

WOD 20080627

3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds for time of: Run/walk 200 meters 10 lb. Dumbbell swing,... Continue Reading →

WOD 20080625

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a... Continue Reading →

WOD 20080624

Snatch 1-1-1-1-1-1-1 reps. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Burgener Warm-up (Win)(Mac) Use a pvc pipe or broomstick to practice form on this for the number of reps given. Do not use a timer on this WOD. The snatch... Continue Reading →

WOD 20080623

Run 5K for time. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/walk 5K for time. Post time to comments.

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