Tuesday 20091222

Rest day.

Monday WOD 20091221

“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups CFOZ version Two minutes of cardio (your choice), Samson Stretch, CFWU x 3 (x 2 if you are in your first two weeks of working out) 21-15-9 reps of: Broomstick Deadlift Push-ups (on knees or the next hardest level from your warm-up) Post time to comments.... Continue Reading →

Sunday WOD 20091220

Three rounds for time of: 5 Ascents of a 15' rope 21 Ring dips 50 Squats 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: 7 Jumping Pull-ups/Standing Pulls 5 Bench Dips 10 Squats Post time to... Continue Reading →

Saturday WOD 20091219

Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters 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 Thruster, 15 reps Run/Walk 200m Post time to comments. Demo courtesy of CrossFit Headquarters.

Thursday WOD 20091217

Squat Clean 1-1-1-1-1-1-1 CFOZ WOD Two minutes of cardio (your choice), Samson stretch, CF warm-up x 3 (x 2 if in first two weeks of WODs) PVC/empty bar squat cleans 5-5-5-5-5-5-5 Post load to comments. This is only if you have never done squat cleans or have no access to weights. Otherwise you may slowly... Continue Reading →

Wednesday WOD 20091216

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. CFOZ version Two minutes of cardio... Continue Reading →

Tuesday WOD 20091215

Back 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) 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 →

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