Saturday WOD 20091031

For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 5 Squats 5 Push-ups 5 Pull-ups 5... Continue Reading →

Friday 20091030

Rest day.

Thursday WOD 20091029

"Annie" 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 20, 15, and 10 rep rounds of: Single jumps (with or without rope) or Step Ups (if knees cannot take impact, use any hight... Continue Reading →

Wednesday WOD 20091028

Back Squat 5-5-5-5-5 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 →

Tuesday WOD 20091027

“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 →

Sunday WOD 20091025

“Michael“ Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups 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: Run/walk 200 meters 10 Back Extensions/Good Mornings 10 Sit-ups (See Exercises Page for substitutions)... Continue Reading →

Saturday WOD 20091024

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 →

Friday WOD 20091023

"Tommy V" For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first... Continue Reading →

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