Monday WOD 20100322

Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders 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 Deadlift, 10 reps 25 Double-unders or Tuck Jumps Post time to comments. From the CrossFit... Continue Reading →

Sunday WOD 20100321

For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)... Continue Reading →

Friday WOD 20100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with... Continue Reading →

Thursday WOD 20100318

Deadlift 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. Each... Continue Reading →

Wednesday WOD 20100317

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. CFOZ version: Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave... Continue Reading →

Monday WOD 20100315

Complete as many rounds in 20 minutes as you can of: 15 Back extensions 15 Knees to elbows 95 pound Overhead squat, 15 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Complete as many rounds in 10 minutes as you... Continue Reading →

Sunday WOD 20100314

Weighted pull-ups 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) Negative pull-ups 1-1-1-1-1-1-1 reps Post how many controlled negatives you can do to comments. For each negative, jump or climb up to the bar and descend to full arm... Continue Reading →

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