Tuesday WOD 20080722

Push jerk 3-3-3-3-3 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 above exercise with a pvc pipe/broomstick for practice.  This is not timed, just concentrate on form. Push Jerk Elements (Win)(Mac)

Monday WOD 20080721

Row 2K CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Row/Run/Walk 2K   Post what you did and times to comments.   Carl Borg, Laurie Farmer, Brian Mackenzie, and myself at the CrossFit Running and Endurance Certification hosted by CrossFit Atlanta.

Sunday WOD 20080720

"Filthy Fifty" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders CFOZ version Two minutes of cardio (your choice), samson... Continue Reading →

Friday WOD 20080718

Weighted pull-ups 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) Negative Pull-ups 1-1-1-1-1-1-1 reps. There are no time limitations on this one. Negatives are done by stepping up or jumping up to the hang position on the bar and... Continue Reading →

Thursday WOD 20080717

Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 115 pound Push-press, 9 reps 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 15 minutes as you can of: 8... Continue Reading →

Wednesday WOD 20080716

Deadlift 5-5-5-5-5 reps. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) If you have access to weights go ahead and give this a try at a light wieght of 55 to 95lbs.  Otherwise, practice you form using a pvc pipe or... Continue Reading →

Monday WOD 20080714

Four rounds for time of: Run 400 meters 50 Squats 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: Run/Walk 200 meters 10 Squats   Post time to comments. Finnally! CrossFit O-Zone is now officially listed as... Continue Reading →

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