Wednesday WOD 20090930

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 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 for time of: Walk/Run 200 meters. 5 - 10... Continue Reading →

Tuesday WOD 20090929

Snatch 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) Burgener Warm-up 1-1-1-1-1-1-1 sets Use a pvc pipe or broomstick and complete the entire sequence for each of the given sets. Post any questions to comments. Demo courtesy of http://www.crossfit.com

Sunday WOD 20090927

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 →

Saturday WOD 20090926

Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) For time: 15 Jumping Pull-ups/Standing Pulls 15 Push-ups of the type used in your warm-up 15 Sit ups (do not do crunches)... Continue Reading →

Friday WOD 20090925

For time: 135 lb Squat cleans, 10 reps 50 GHD Sit-ups 135 lb Squat cleans, 8 reps 40 GHD Sit-ups 135 lb Squat cleans, 6 reps 30 GHD Sit-ups 135 lb Squat cleans, 4 reps 20 GHD Sit-ups 135 lb Squat cleans, 2 reps 10 GHD Sit-ups CFOZ version Two minutes of cardio (your choice),... Continue Reading →

Thursday 20090924…My apologies.

Rest day. __________________________________________________________________________________ For those of you who do not know, I live in the Metro Atlanta area and we were affected by the storms this past week. Thankfully, no flooding or rain/wind damage, but a lightning strike REALLY close to the house took out our internet. That is the reason I have not been... Continue Reading →

Wednesday WOD 20090923

Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat 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 max reps of: Push-ups Jumping Pull-ups/Standing Pulls Squat Post reps for all three exercises in... Continue Reading →

Tuesday WOD 20090922

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 →

Create a free website or blog at WordPress.com.

Up ↑