Thursday WOD 20090430

"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. CrossFit L.A./Petranek Fitness, doing Elizabeth, courtesy of CrossFit L.A./Petranek Fitness.

Wednesday 20090429

Rest day.

Tuesday WOD 20090428

Shoulder Press 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 20090427

Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips 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: PVC/broomstick Sumo-deadlift high-pulls, 21 reps 21 Bench dips Post time to comments. Here is an... Continue Reading →

Sunday WOD 20090426

I found the entire post on the CrossFit Headquarters site so inspiring that I posted the whole thing here for your enjoyment. 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups CFOZ version Two minutes of cardio (your choice), samson... Continue Reading →

Friday WOD 20090424

“Michael“ Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-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 for time of: Run/walk 200 meters 10 Back Extensions/Good Mornings 10 Sit-ups (See Exercises Page for substitutions)... Continue Reading →

Thursday WOD 20090423

"Filthy Fifty" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders CFOZ version Two minutes of cardio (your choice), samson... Continue Reading →

Wednesday WOD 20090422

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 →

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