Monday 20090831

Rest day

Sunday WOD 20090830

Weighted pull-ups 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) Negative pull-ups 1-1-1-1-1-1-1 reps Post how many controlled negatives you can do to comments. For each negative, jump or climb up to the bar and descend to full arm... Continue Reading →

Saturday WOD 20090829

Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters 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: PVC/Broomstick Power Snatch, 10 reps Run 200 meters Post time to comments. Demo courtesy... Continue Reading →

Friday WOD 20090818

Overhead 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) 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.... Continue Reading →

Wednesday WOD 20090826

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) In ten minutes, complete as many rounds as you can of 4... Continue Reading →

Tuesday WOD 20090825

Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps 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... Continue Reading →

Monday WOD 20090824

“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 →

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