Sunday 2080921

Reast Day

Saturday WOD 20080920

"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 20080919

Run 5 K 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 one mile. Post time to comments.

Thurseday WOD 20080918

"Grace" 135 pound Clean and Jerk, 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)Do the above with a pvc pipe or broomstick. Concentrate... Continue Reading →

Tuesday WOD 20080916

"Michael" Three rounds for time of: Run 800 meters 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: Run/walk 200 meters 10 Back Extensions/Good Mornings 10 Sit-ups (See Exercises Page for substitutions)... Continue Reading →

Monday WOD 20080915

“Fran“ Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-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, 21, 15, and 9 reps, for time of: Pvc pipe thruster Jumping pull-up/Standing pulls (see Exercises Page)... Continue Reading →

Sunday 20080914

"The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. 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:... Continue Reading →

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