Wednesday WOD 20100331

Split Jerk 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.... Continue Reading →

Tuesday WOD 20100330

Seven rounds for time of: 185 pound Front squat, 3 reps 7 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) Five rounds for time of: PVC or 15-45 pound Front Squat, 3 reps 7 Jumping Pull-ups/Standing Pulls 7 Sit-ups Post... Continue Reading →

Monday WOD 20100329

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood 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: 20 Double-unders OR Tuck jumps 15 Box jumps, 6-12 inch... Continue Reading →

Saturday WOD 20100327

Thruster 3-3-3-3-3-3-3 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps. Post thoughts or questions to comments. If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to... Continue Reading →

Friday WOD 20100326

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Edit: today only, omit pull-ups and dips from the warm-up. 30 Jumping pull-ups/Standing pulls and 30 bench... Continue Reading →

Tuesday WOD 20100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 10-8-6-4-2 reps of the triplet: Jumping pull-ups/Standing pulls Box jump, 6-12 inch box OR tuck jumps (see yesterday's post)... Continue Reading →

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