Sunday 20090531

Rest day.

Saturday WOD 20090530

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball 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) Three rounds for time of: 200 m Run/Walk 10 Box Jumps/Step... Continue Reading →

Friday WOD 20090529

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Edit: today only, omit pull-ups and dips from the warm-up. 30 Jumping pull-ups/Standing pulls and 30 bench... Continue Reading →

Thursday WOD 20090528

Thruster 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) Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps. Post thoughts or questions to comments. If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to... Continue Reading →

Tuesday WOD 20090526

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)    ... Continue Reading →

Monday WOD 20090525

Run 5 K  CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/Walk 1 mile. Post time to comments.

Sunday WOD 20090524

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep 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 weight room, follow the above link to see what your CF Total is. If... Continue Reading →

Saturday 20090523

Rest Day ______________________________________________________________ You may have a fresh start any moment you choose, for this thing we call "failure' is not the falling down, but the staying down. - Mary Pickford

Create a free website or blog at WordPress.com.

Up ↑