Saturday 20090131

Rest day.

Friday WOD 20090130

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

Thursday WOD 20090129

"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 15-12-9 rep rounds of: Pvc/broomstick Squat Cleans Bench Dips   Post time to comments. Petranek Fitness, doing Elizabeth, courtesy of Petranek Fitness.

Wednesday WOD 20090128

Thruster 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) Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps. Post thoughts or questions to comments. Rest as needed between sets, but make sure you are squatting below parallel on every rep and locking out completely... Continue Reading →

Monday WOD 20090126

Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions 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: 12 Sit-ups 10 Good Mornings/Supermans Post time to comments. Good mornings are done by standing with the... Continue Reading →

Sunday WOD 20090125

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds 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,... Continue Reading →

Saturday WOD 20090124

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep 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 weight room, follow the above link to see what your CF Total is. If... Continue Reading →

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