Friday WOD 20100219

Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds of: 15 PVC/Broomstick thuster 15 Jumping Pull-ups/Standing pulls Post time to comments.... Continue Reading →

Thursday WOD 20100218

“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 →

Wednesday WOD 20100217

"Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight... Continue Reading →

Monday WOD 20100215

For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead Post time to comments. Top... Continue Reading →

Sunday WOD 20100214

Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps Post results to comments. Top men's scores from the 2009 CrossFit Games: Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS). Top women's scores: Kristan Clever (6... Continue Reading →

Saturday WOD 20100213

1 rep-max Snatch Ten minute time limit, not including warm up. Post load to comments. 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 weights and know how to perform the movement, do this WOD at prescribed... Continue Reading →

Thursday WOD 20100211

Five rounds for time of: Row 500 meters 135 pound Power clean, 12 reps 95 pound Thruster, 15 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: Row 250 meter/Run 200 meter PVC/Broomstick Power clean, 10... Continue Reading →

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