Sunday WOD 20090322

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Find your max reps of: Push-ups Pull-ups CrossFit doesn’t do max reps very often. In this one I want you to... Continue Reading →

Saturday WOD 20090321

For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: Pvc/broomstick Deadlift, 21 reps Run/walk... Continue Reading →

Friday 20090320

Rest Day Do you still think CrossFit is not for you? Are you still waiting until you "can do it?" Why? Enlarge image "The Warrior Spirit: Turning Misfortune into Fortune" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov] Image and video courtesy of http://www.crossfit.com.

Thursday WOD 20090319

Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground... Continue Reading →

Wednesday WOD 20090318

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 →

Tuesday WOD 20090317

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. CFOZ version: Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave... Continue Reading →

Sunday WOD 20090315

"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 15-9-3 reps of Pike push-ups/Shoulder press, 5-10# dumbbell Bench dips Push-ups Post time to comments. Pike push-ups: With your knees or toes on an... Continue Reading →

Saturday WOD 20090314

Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents 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 Hang Squat Clean, 9 reps 21 Jumping Pull-ups/Standing... Continue Reading →

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