Happy Anniversary CFOZ!

Rest Day __________________________________________________   Well, CrossFit O-Zone turns one year old today.  I just have to thank the CrossFit community for it's support through the past year.  Though CFOZ does not have a physical space, I have received so much support from the community. Support that lets me know what we do here makes a... Continue Reading →

Monday WOD 20090420

  Back 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) Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three... Continue Reading →

Sunday WOD 20090419

Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 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 Jumping Pull-ups/Standing Pulls 15 Push-ups of the type used in your warm-up 15 Sit ups (do not do crunches)... Continue Reading →

Saturday WOD 20090418

For time: 100 Inverted burpees 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 Inverted burpees or If you cannot do a them as perscribed, sub sit-ups that rock you up to your feet (if you can, know your skill... Continue Reading →

Thursday WOD 20090416

New Hero.  RIP Daniel, and thank you for all you did. "Danny" Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first... Continue Reading →

Wednesday WOD 20090415

  "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Two rounds for time of: Walk/Run 200 meters. 5 -... Continue Reading →

Tuesday WOD 20090414

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Five rounds for time of: Pvc/broomstick Deadlift, 12 reps... Continue Reading →

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