Friday WOD 20090522

“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 20090521

"Twins" Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-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, of each couplet, for time of: 250 meter Row... Continue Reading →

Wednesday WOD 20090520

Four rounds for time of: Run 400 meters 50 Squats 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 400 meters 15 squats Post time to comments. Here are Zac and Speal doing this WOD for... Continue Reading →

Monday WOD 20090518

For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: Run 200... Continue Reading →

Sunday WOD 20090517

Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps 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: 100 ft Walking... Continue Reading →

Saturday WOD 20090516

“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups CFOZ version Two minutes of cardio (your choice), Samson Stretch, CFWU x 3 (x 2 if you are in your first two weeks of working out) 21-15-9 reps of: Broomstick Deadlift Push-ups (on knees or the next hardest level from your warm-up) Post time to comments.... Continue Reading →

Thursday WOD 20090513

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 →

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