Tuesday WOD 20091110
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
CFOZ version:
Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if you’re in the first two weeks of WODs)
“Cindy” (mini)
Complete as many rounds as you can in 10 minutes of:
5 pull-ups, jumping or lean-backs on a bar set at chest height, a post or doorway (each arm)
10 push-ups, on knees or against a low wall or table or up-right against a wall (see pull-up demo on Exercises page)
15 squats or sit-downs to low chair or step, break parallel.
This is a good one to do at a park. Here (Win)(Mac) is Greg Admundson doing a ten-minute Cindy at one of the certs.
Monday WOD 20091109
Run 5K
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 1 mile
Post time to comments.
How fast can you do this in? 3, 2, 1…GO!
Sunday WOD 20091108
“Filthy Fifty”
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
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
For time:
10 Box jumps, regular stairs step
10 Standing pulls (see Exercises Page)
10 Kettlebell swings, 5 pounds (you can use a gallon jug filled with water)(Win)(Mac)
Walking lunges, 10 steps (Win)(Mac)
10 Knee pulls (sit on a stable surface, lean back on your hands and pull knees to chest)
10 Pvc Push press (Win)(Mac)
10 Good mornings (legs shoulder width apart, hinge at the hip until torso is parallel to the ground and then stand back up
10 Jumping squats with an overhead clap at each jump
10 Burpees (or squat/wall push-up combo if you cannot do floor push-ups)
10 Single jump-rope jumps or jumping jacks
Post time to comments.
Muscle & Fitness does Crossfit’s “Filthy Fifty”
Video courtesy of Petrenek Fitness
Demos courtesy of Crossfit HQ.
Saturday 20091107
Rest day.
Friday WOD 20091106
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
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 can of:
PVC/Broomstick Power snatch, 12 reps
10 Push-ups (use whatever modification you do for the warm-up)
Post rounds completed to comments.
Thursday WOD 20091105
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…Continue as long as you are able.
Use as many sets each minute as needed.
CFOZ Version
Two minutes of cardio (your choice), Samson stretch, CF warm-up x 3 (x 2 if in first two weeks of WODs).
Skip the pull-ups in the warm-up. Use the pull-up modification you normally do. A jungle gym at a park or in the back yard is a great place to do this workout.
Post minutes completed to comments.
Wednesday WOD 20091104
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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 weight room, follow the above link to see what your CF Total is. If not, do three rounds of the warm-up and practice form with a pvc pipe.
Post total to comments.
CrossFit Total (Nicole & Zac)…[wmv][ mov]
Tuesday 20091103
Rest day.
Monday WOD 20091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 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 Snatch, 3 reps
PVC Overhead Squat, 12 reps
Run 400 meters
Post time to comments.
Nicole Carroll Bodyweight OHS x 15…[wmv][mov]
Demos courtesy of CrossFit Headquarters.
Sunday WOD 20091101
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Four rounds, each for time of:
Run 200 meters
Rest as needed between rounds for max effort runs.
Post times for each round to comments.
If you haven’t done so already, go check out CrossFit Endurance. Your running will thank you for it!
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