Tuesday WOD 20080930

Back Squat 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) Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute... Continue Reading →

Sunday WOD 20080928

Push Jerk 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 a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time.... Continue Reading →

Saturday WOD 20080927

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) Three rounds for time of: Run/walk 400 meters 15 squats Post time to comments. Run-Squat WOD (Speal & Zac)...[wmv][mov], courtesy of CrossFit HQ

Friday WOD 20080926

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Edit: today only, omit pull-ups and dips from the warm-up. 30 Jumping pull-ups/Standing pulls and 30 bench... Continue Reading →

Wednesday WOD 20080924

"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. 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:... Continue Reading →

Tuesday WOD 20080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of: virtual shoveling [wmv] [mov] Push-ups With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." CFOZ version... Continue Reading →

Monday WOD 20080922

"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Using a pvc pipe or broomstick, do the WOD... Continue Reading →

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