Tuesday WOD 20090331

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 →

Monday WOD 20080330

“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 →

Sunday WOD 20090329

“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 →

Friday WOD 20090327

10 rounds for time of: 10 Pull-ups 10 Ring dips CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 5 rounds for time of: 5 Jumping Pull-ups/Standing Pulls 5 Bench Dips Post time to comments.

Thursday WOD 20090326

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: Run 200 meters Rest 2 minutes between rounds. Post times for each round... Continue Reading →

Wednesday WOD 20090325

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 not done for time.... Continue Reading →

Monday WOD 20090323

“Karen“ For time: 150 Wallball shots, 20 pound ball CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 30 Wallball shots, 6 pound ball thrown to an 8 foot target Post time to comments. You can make your own medball by filling... Continue Reading →

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