Thursday 20091022

Rest day.

Wednesday WOD 20091021

Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 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: Walking lunges, 20 meters Sit-ups, 20 reps Post time to comments. You can see examples of... Continue Reading →

Tuesday WOD 20091020

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. CFOZ version Two minutes of cardio... Continue Reading →

Monday WOD 20091019

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 20091017

"Tyler" Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 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: 12 Jumping Pull-ups/Standing Pull 12 Bench Dips PVC/Broomstick Sumo-deadlift high-pull, 15 reps Post time... Continue Reading →

Friday WOD 20091016

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU... Continue Reading →

Thursday WOD 20091015

Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-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: PVC/Broomstick Hang squat clean, 15 reps 15 Push-ups Post time to comments. Hang Clean... [wmv]... Continue Reading →

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