Sunday 20081116

Rest Day ____________________________________________________ Here's Beach CrossFit from Virginia Beach, VA doing a bunch of stuff and looking good. There are a bunch of firebreathers in here, but you know what?  They all started somewhere. Enjoy!

Saturday WOD 20081115

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 →

Friday WOD 20081114

Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters 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: Pvc/broomstick Hang Power Snatch, 15 reps 200m Run/Walk Post time to comments. Snatch... Continue Reading →

Thrusday WOD 20081113

"Jason" For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 25 Squats  6 Jumping Pull-ups/Standing Pulls 6 Bench Dips 15 Squats  12 Jumping Pull-ups/Standing Pulls... Continue Reading →

Tuesday WOD 20081111

  "Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is... Continue Reading →

Monday WOD 20081110

Five rounds for time of: 25 Inverted Burpees 25 Pull-ups 25 Burpees 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: 5 Inverted burpees 10 Jumping Pull-ups/Standing Pulls 10 Burpees Post time to comments. Enlarge image The Inverted... Continue Reading →

Sunday WOD 20081109

  Power clean 1-1-1-1-1-1-1 reps Post loads to comments.   CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Practice using a pvc pipe or broomstick.  Today might be a great day to take a trip to your local CF Affiliate for... Continue Reading →

Saturday 20081108

Rest Day A message from CrossFit Headquarters: Enlarge image Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual... Continue Reading →

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