Thursday WOD 20100415

REMINDER: Excuse our dust while CrossFit O-Zone makes the transition to a physical affiliate. Changes are coming. In particular to the scaled WODs. The archives will be left up for everyone's use, but next week will mark end of  CFOZ scaled WODs being posted. Thank you for visiting. "McGhee" Complete as many rounds in 30... Continue Reading →

SPECIAL ANNOUNCEMENT: CROSSFIT O-ZONE IS GOING LIVE!

Almost two years ago, at the prompting of my sister, I decided to set up a website that would make CrossFit accessible to anyone who wanted to do it, but who was too overwhelmed by the Main Site to start. Having been in that position myself -- limited access to a CrossFit affiliate, deconditioned due... Continue Reading →

Wednesday WOD 20100414

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). CFOZ version Two minutes... Continue Reading →

Monday WOD 20100412

Snatch balance 1-1-1-1-1-1-1 Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) PVC Snatch Balance 5-5-5-5-5-5-5 If you have access to a weights, do this WOD as... Continue Reading →

Sunday WOD 20100411

“Erin“ Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups 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: 5-10 lb. Dumbbell split clean, 12 reps 12 Jumping Pull-ups/Standing Pulls Post time... Continue Reading →

Saturday WOD 20100410

Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds fro time of: PVC Back... Continue Reading →

Thursday WOD 20100408

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 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/broomstick Deadlift, 12 reps... Continue Reading →

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