Wednesday WOD 20081224

"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 a... Continue Reading →

Tuesday 20081230

Rest Day. Don't think you have the equipment or space to work out? What about these guys?

Monday WOD 20081229

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.  If you have access to a weights, do this WOD... Continue Reading →

Sunday WOD 20081228

"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 →

Saturday WOD 20081227

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 →

Thursday WOD 20081225

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 20081224

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) 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 →

Tuesday WOD 20081223

"Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 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 for time of:  Run 400 meters  5-10# Kettlebell swing, 15 reps  15 Beginner or... Continue Reading →

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