Sunday WOD 20080831

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 3-3-3-3-3 Post how many you were able to complete. Negetive pull-ups are performed by climbing or jumping up so that your chin is above the bar and... Continue Reading →

Saturday WOD 20080830

Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/walk as perscribed.

Friday WOD 20080829

"Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 3 Rounds for time of: 15 Squats 7 Jumping Pull-ups/Standing Pulls 7 Bench Dips 10... Continue Reading →

Wednesday WOD 20080827

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Post time to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 10 Push-up 15 Jumping pull-ups/Standing pulls 20 Kettlebell swings, 10 pounds 25 Sit-ups... Continue Reading →

Tuesday WOD 20080826

Front Squat 10-10-10-10-10 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Do this WOD using a pvc pipe or broomstick if you have no access to a weight room. Keeping your elbows up can be a little difficult with no... Continue Reading →

Monday WOD 20080825

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. CFOZ version: Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave... Continue Reading →

Saturday WOD 20080823

For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: Run/walk 400... Continue Reading →

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