Saturday WOD 20091121

For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups Post time and weight used for pull-ups to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in... Continue Reading →

Friday WOD 20091120

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 →

Wednesday WOD 20091118

"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips CFOZ version   Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 15-12-9 rep rounds of: Pvc/broomstick Squat Cleans Bench Dips Post time to comments. CrossFit L.A./Petranek Fitness, doing "Elizabeth", courtesy of CrossFit L.A./Petranek Fitness.

Tuesday WOD 20091117

“Fran“ Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-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, 21, 15, and 9 reps, for time of: Pvc pipe thruster Jumping pull-up/Standing pulls (see Exercises Page)... Continue Reading →

Monday WOD 20091116

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 →

Saturday WOD 20091114

Five rounds for time of: 95 pound Push-jerk, 15 reps 15 L pull-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: PVC/Broomstick Push jerk, 10 reps Jumping Pull-ups/Standing pulls, 10 reps Post time to comments. Push... Continue Reading →

Friday WOD 20091113

“Eva“ Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-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 400 meters 5-10# Kettlebell swing, 15 reps 15 Beginner or... Continue Reading →

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