Wednesday WOD 20081022

Run 5K CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/Walk 1 mile Post time to comments. Capt Ben Gaffney, Royal Marine 42 Commandos and Capt Brian Griffith, 3RCR Canadian Battle Group Courtesy of http://www.crossfit.com

Tuesday WOD 20081021

Ten rounds for time of: 12 Burpees 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) Five rounds for time of: 12 Burpees 12 Jumping Pull-ups/Standing Pulls Post time to comments. If you cannot do a burpee from your knees,... Continue Reading →

Monday WOD 20081020

Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Complete as many rounds as possible... Continue Reading →

Sunday 20081019

Rest Day "Coaching the Elderly Part 2" by Jim Baker, CrossFit Journal Preview - video [wmv] [mov] Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

Saturday WOD 20081018

"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 20081017

“Cindy“ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary“ Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups CFOZ version: Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x... Continue Reading →

Thursday WOD 20081016

  Snatch 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) Burgener Warm-up 1-1-1-1-1-1-1 sets Use a pvc pipe or broomstick and complete the entire sequence for each of the given sets. Post any questions to comments. Demo courtesy of... Continue Reading →

Tuesday WOD 20081014

For time: 135 lb Squat cleans, 10 reps 50 GHD Sit-ups 135 lb Squat cleans, 8 reps 40 GHD Sit-ups 135 lb Squat cleans, 6 reps 30 GHD Sit-ups 135 lb Squat cleans, 4 reps 20 GHD Sit-ups 135 lb Squat cleans, 2 reps 10 GHD Sit-ups CFOZ version Two minutes of cardio (your choice),... Continue Reading →

Blog at WordPress.com.

Up ↑