Thursday WOD 20090723

"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 →

Wednesday 20090722

Rest day.

Tuesday WOD 20090721

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 →

Monday WOD 20090720

Run 5K 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 How fast can you do this in? 3, 2, 1…GO!

Sunday WOD 20090719

"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 →

Friday WOD 20090717

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 20090716

Hang power clean 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... Continue Reading →

Wednesday WOD 20090715

“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 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: 400 meter run Pvc/broomstick Overhead Squat, 15 reps Post time to comments. Nancy... Continue Reading →

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