CrossFit O-Zone

Elite Fitness for Everybody

Thursday WOD 20090709

Four rounds for time of:
Run 400 meters
50 Squats

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:

Run/walk 400 meters
15 Squats

Post time to comments.

Demo courtesy of www.Crossfit.com

July 9, 2009 Posted by Pili | WOD | | No Comments Yet

Wednesday WOD 20090708

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

In ten minutes, complete as many rounds as you can of
4 Jumping Pull-ups/Standing pulls
4 Bench Dips
4 Push-ups
8 Kettlebell Swings (use a gallon jug filled/partially filled with water or sand) (wmv)(mov)

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

–Lauren Glassman, February 12, 2008

Demos and image courtesy of CrossFit HQ.

July 8, 2009 Posted by Pili | Benchmarks, Hero, Metcon, WOD | | No Comments Yet

Tuesday WOD 20090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
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)

15-9-3 rep rounds of:
Pvc/broomstick Front Squat
Sit-up

Post time to comments.

When using a PVC pipe or broomstick for front squats, it helps to hook your chin on top of the bar so as to have something to push against and be able to achieve the proper arm position. If you have access to a barbell, use it.

Demo courtesy of www.crossfit.com.

July 7, 2009 Posted by Pili | CrossFit, Metcon, WOD | | No Comments Yet

Monday 20090706

Rest day.

July 6, 2009 Posted by Pili | Uncategorized | | No Comments Yet

Sunday WOD 20090705

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Two minutes of cardio (your choice), Samson stretch, CFWU x 2

Shoulder press 1-1-1-1-1 reps (wmv) (mov)
Push press 3-3-3-3-3 reps
(wmv) (mov)
Push Jerk 5-5-5-5-5 reps
(wmv) (mov)

Using a broomstick or pvc pipe, practice form on each. If you have access to a barbell and weights, increase weight slowly. If you hit a weight where you cannot complete the Rx reps, go back down to the last doable weight, redo the failed set and complete the remaining sets and reps at that same weight. Post what you did to comments, even if it is just practice.

Here (Win) (Mac) is Annie, one of CF Santa Cruz Central’s trainers and an elite crossfitter, doing this very workout.  Demo courtesy of www.crossfit.com

July 5, 2009 Posted by Pili | CrossFit, Strength Day, WOD | | No Comments Yet

Saturday WOD 20090704

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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 Squat Cleans, 12 reps
12 Jumping Pull-ups/Standing Pulls
400 meter run/walk

Post time to comments.

The Squat Clean is also known as a Full Clean or just the Clean.  When you see Clean, assume they are talking about a squat clean unless told otherwise.  Coach wrote it out on this one so there would be no confusion.

Clean…[wmv][mov]

Happy Independance Day, everyone!

July 4, 2009 Posted by Pili | Benchmarks, CrossFit, Hero, Metcon, WOD | | No Comments Yet

Friday WOD 20090703

Randy

75 pound Power Snatch, 75 reps for time.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Pvc/Broomstick Power Snatch, 35 reps

Post time to comments.

“Randy” by LAPD SWAT – video [wmv] [mov]

July 3, 2009 Posted by Pili | Benchmarks, CrossFit, Hero, Metcon, WOD | | No Comments Yet

Thursday 20090702

Rest Day

July 2, 2009 Posted by Pili | Uncategorized | | No Comments Yet

Wednesday WOD 20090701

Run 10K

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Run/Walk 2 miles.

Post time to comments.

July 1, 2009 Posted by Pili | Benchmarks, CrossFit, Metcon, WOD | | No Comments Yet

Tuesday WOD 20090630

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 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: 
Run 400 meters 
5-10# Kettlebell swing, 15 reps 
15 Beginner or Jumping Pull-ups

Post time to comments.


CFLADawnEva-th.jpg

Enlarge image

“Eva” by CrossFit Los Angeles - video [wmv] [mov], image and video courtesy of www.crossfit.com.

June 30, 2009 Posted by Pili | Benchmarks, CrossFit, Metcon, The Girls, WOD | | No Comments Yet