Monday WOD 20081201

Shoulder Press 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... Continue Reading →

Thanksgiving Week

This week I am out of town, visiting family for the Thanksgiving Day holiday. Unfortunately, we are in a location with limited Internet connection, so I will be unable to post daily. Regular posting of the daily WODs will resume on Monday, December 1, 2008. I apologize for the inconvenience.

Sunday WOD 20081123

Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 foot Rope climb, 3 ascents 20 inch Box jump, 21 reps 21 Back extension Walking lunge, 150 ft CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first... Continue Reading →

Saturday WOD 20081122

Clean and Jerk 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... Continue Reading →

Friday WOD 20081121

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 How fast can you do this in? 3, 2, 1...GO!

Wednesday WOD 20081119

Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups cmpleted 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 20081118

Push jerk 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.... Continue Reading →

Monday WOD 20081117

"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 -... Continue Reading →

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