Saturday 20090228

Rest Day

Friday WOD 20090227

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU... Continue Reading →

Thursday WOD 20090226

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups CFOZ version Two minutes of cardio (your... Continue Reading →

Wednesday WOD 20090225

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 20090223

For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps  CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in... Continue Reading →

Sunday WOD 20090222

And we have internet! Front squat 3-3-3-3-3 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... Continue Reading →

Wednesday WOD 20090218

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...Continue as long as you are able. Use as many sets each minute as needed. CFOZ Version Two minutes of cardio (your choice), Samson stretch, CF warm-up x 3 (x 2 if in first two... Continue Reading →

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