WOD 20080621

For time: 50 Muscle-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: 20 Pull-ups (See Exercises Page) 20 Bench Dips Post time to comments. Here is a video of Rob Miller doing 30 Muscle-ups for time. (Win)(Mac)

WOD 20080620

Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Complete as many rounds in 20 minutes as you can of: Pvc/Broomstick Thrusters, 10 reps... Continue Reading →

WOD 20080619

"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 →

WOD 20080617

Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Four Rounds for time of: Pvc/Broomstick Shoulder Press, 15 reps 15 Back Extensions/Good Mornings Post time to comments. Here... Continue Reading →

WOD 20080616

For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups 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 Sit-ups 15 Single-unders or jumping jacks 15 Sit-ups Walking Lunges, 15 steps... Continue Reading →

WOD 20080615

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps (Win)(Mac) Back squat 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) Do the lifts with a pvc or broomstick.  Concentrate on form.

WOD 20080613

"Michael" Three rounds for time of: 800m Run 50 Back Extensions 50 Sit-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: 400m Run/Walk 10 Back Extensions/Good Mornings (see Exercises Page) 15 Sit-ups In honor of Navy... Continue Reading →

Create a free website or blog at WordPress.com.

Up ↑