Tuesday WOD 20090217

Squat Clean 1-1-1-1-1-1-1 CFOZ WOD Two minutes of cardio (your choice), Samson stretch, CF warm-up x 2. PVC/empty bar squat cleans 5-5-5-5-5-5-5 Post load to comments. This is only if you have never done squat cleans or have no access to weights. Otherwise you may slowly add weight to the bar for the original single... Continue Reading →

Monday

Rest Day

Saturday

I apologize for the lack of posting, but I have moved and will need a few more days to get my Internet connection up and running.

Friday WOD 20090213

“Fran“ Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster 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, 21, 15, and 9 reps, for time of: Pvc pipe thruster Jumping pull-up/Standing pulls (see Exercises Page)... Continue Reading →

Wednesday WOD 20090211

For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders 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 Single-unders/Jumping Jacks Pvc Squat Cleans, 15 reps 15 Bench Dips 15 Single-unders/Jumping Jacks Post time to... Continue Reading →

Tuesday WOD 20090210

Deadlift 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. Each... Continue Reading →

Monday WOD 20090209

Sorry for the lateness of today's post, but we are moving, so this week is going to be a little rough! “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... Continue Reading →

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