Monday WOD 20091130

Front 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 →

Sunday WOD 20091129

"Joshie" Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups These are squat not power snatches. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks... Continue Reading →

Saturday WOD 20091128

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 10-9-8-7-6-5-4-3-2-1 reps of the triplet:... Continue Reading →

Thursday WOD 20091126

Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions 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 in 10 minutes of: 10 Double-unders/Tuck Jumps 10 Sit-ups 10... Continue Reading →

Wednesday WOD 20091126

400 meter Walking lunge CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 50 meter Walking lunge Post time and number of steps to comments. Walking lunges are a lunge that you do while walking (i.e. step out long and drop into... Continue Reading →

Tuesday WOD 20091124

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Two minutes of cardio (your choice), Samson stretch, CFWU x 2 Shoulder press 1-1-1-1-1 reps (wmv) (mov) Push press 3-3-3-3-3 reps (wmv) (mov) Push Jerk 5-5-5-5-5 reps (wmv) (mov) Using a broomstick or pvc pipe, practice form on each. If you have access... Continue Reading →

Sunday WOD 20091122

Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 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 in ten minutes of: 5 burpees PVC/Broomstick back squat,... Continue Reading →

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