Sunday 20100131

Rest day.

Saturday WOD 20100130

Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 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: PVC/broomstick Power snatch, 7 reps... Continue Reading →

Friday WOD 20100129

10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 5 minutes Pike push-ups or assisted... Continue Reading →

Thursday WOD 20100128

Back Squat 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) 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 →

Tuesday WOD 20100126

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. 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. This is... Continue Reading →

Monday WOD 20100125

Five rounds for time of: Row 500 meters 135 pound thruster, 7 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: Walk/run 200 meters - OR - Row 250 meters PVC/Broomstick thrusters, 7 reps (if you... Continue Reading →

Sunday WOD 20100124

For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first... Continue Reading →

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