Friday 20081031 Happy Halloween!

Rest Day Enlarge image Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina

Thursday WOD 20081030

"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 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 →

Wednesday WOD 20081029

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps 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) Do this WOD with a pvc pipe or broomstick to practice form. Here is Annie from CrossFit Santa Cruz Central at the... Continue Reading →

Tuesday WOD 20081028

Squat clean 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) Burgerner Warm-up 1-1-1-1-1-1-1 sets. (pvc/broomstick) Post questions to comments.

Monday 20081027

Rest Day Enlarge image CrossFit Level 2 and CrossFit Level 1 Certification Seminars, Colorado State Patrol, Golden CO and Dallas PD, Dallas TX

Sunday WOD 20081026

"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 15-12-9 rep rounds of: Pvc/broomstick Squat Cleans Bench Dips Post time to comments. Here are Andy, Becca & John, at Petranek Fitness, doing Elizabeth, courtesy... Continue Reading →

Saturday WOD 20081025

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep 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 weight room, follow the above link to see what your CF Total is. If... Continue Reading →

Friday WOD 20081024

Four rounds for time: Run 400 meters Rest 2 minutes 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: Run/Walk 400m Rest 2 minutes Post time to comments. Enlarge image Sandy Garcia, CrossFit Central, Austin Texas

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