Saturday WOD 20090822

Sorry for being a day late! ___________________________________ 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... Continue Reading →

Friday WOD 20090821

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups CFOZ version Two minutes of cardio (your... Continue Reading →

Thursday WOD 20090820

"Karen" For time: 150 Wallball 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) 30 Wallball shots, 6 pound ball thrown to an 8 foot target Post time to comments. "Karen" by Firepower CrossFit - video [wmv] [mov]

Tuesday WOD 20090818

Push Press 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.... Continue Reading →

Monday WOD 20090817

Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds Post numbers of sit-ups and double-unders to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in... Continue Reading →

Sunday WOD 20090816

“Ryan“ Five rounds for time of: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. 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: 7 Jumping Pull-ups/Standing Pulls 7 Bench... Continue Reading →

Friday WOD 20090814

Front 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) 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 →

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