Saturday WOD 20090801

Back Squat 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) 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 minute... Continue Reading →

Friday WOD 20090731

“Nicole“ Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. 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:... Continue Reading →

Wednesday WOD 20090729

Run 10K CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/Walk 2 miles. Post time to comments.

Tuesday WOD 20090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed. CFOZ version Two minutes of cardio (your... Continue Reading →

Monday WOD 20090727

“Cindy“ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary“ Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments. CFOZ version: Two minutes... Continue Reading →

Saturday WOD 20090725

Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Complete as many rounds as possible in 12 minutes of: 10 Wallball... Continue Reading →

Friday WOD 20090724

“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 →

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