Monday 20081222

Rest Day

Sunday WOD 20081221

"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 →

Saturday WOD 20081220

Four rounds, each for time of: 800 meter run Rest as needed between efforts. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Four rounds, each for time of: 400 meter run Rest as needed between efforts. Enlarge image "Training with Jim... Continue Reading →

Friday WOD 20081219

"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 →

Wednesday 20081217

Complete as many rounds in twenty minutes as you can of: Run 400 meters 15 L-Pull-ups 15 Hip Extensions 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 in ten minutes as you can of: Run/walk 200 meters 10... Continue Reading →

Tuesday WOD 20091216

Split 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 20081215

Five rounds for time of: 275 pound Deadlift, 5 reps 10 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: Pvc/broomstick Deadlift, 5 reps 10 Squat Thrusts or Push-up/Squat combo Post time to comments. Squat Thrusts:... Continue Reading →

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