Thursday WOD 20091231

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 →

Tuesday WOD 20091229

Row 5K 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 rower, row 1500 meters. If you don’t, run 1 mile. Post time to comments. _______________________________________________________________________ Before anyone complains, remember that CrossFit trains with constantly varied... Continue Reading →

Sunday WOD 20091227

Row 5K 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 rower, row 1500 meters. If you don't, run 1 mile. Post time to comments.

Friday WOD 20091225

Bench Press 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Do this exercise with a PVC pipe to practice form. If you are used to weight lifting, go... Continue Reading →

Thursday WOD 20091224

Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Do this exercise with a PVC pipe to practice form. If you are used to weight lifting, go a... Continue Reading →

Front Squat 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Do this exercise with a PVC pipe to practice form. If you are used to weight lifting, go... Continue Reading →

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