Friday WOD 20080822

"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 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 Pull-ups/Jumping Pull-ups/Standing Pulls 15 Push-ups of the type used in your warm-up 15 Sit ups (do not do crunches)... Continue Reading →

Thursday WOD 20080821

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Two rounds for time of: Walk/Run 200 meters. 5 - 10... Continue Reading →

Wednesday 20080820

Rest Day "It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly,... Continue Reading →

Tuesday WOD 20080819

Deadlift 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) If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each... Continue Reading →

Monday WOD 20080818

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. CFOZ version Two minutes of cardio... Continue Reading →

Sunday WOD 20080817

Three rounds, 15-12- and 9 reps, for time of: 135 pound Thruster 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: 15 PVC/Broomstick Thrusters 15 Jumping Pull-ups/Standing Pulls 15 Bench Dips 12 PVC/Broomstick Thrusters 12 Jumping Pull-ups/Standing Pulls 12... Continue Reading →

Friday WOD 20080815

For time: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Omit Pull-ups and Dips from today's... Continue Reading →

Thursday WOD 20080814

Three rounds for time of: 50 Jump rope, double unders 50 Hip Extensions 50 GHD 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: 10 Tuck jumps (see below) or 50 single jump ropes 10 Supermans... Continue Reading →

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