155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

CFOZ version

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

Pvc Squat Clean and Jerks, 30 reps, for time.

Post time to comments.

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x2 if in the first two weeks of WODs).

Choose one of the following:

Three rounds, 15-12- and 9 reps, for time of:
Pvc/broomstick Thruster
Pull-ups (chest must hit the bar to count if using jumping pull-ups)

3 rounds for time of:
Pvc Deadlifts, 5 reps (Win)(Mac)
10 Burpees (with clap overhead while airborne)
Sub for burpees: Wall push-up combined with an air squat, counts as one rep.

Run 400m-800m on a track

Post time to comments.

These are the WODs being used today at the 2008 CrossFit Games. Good luck to all the competitors.

Rest Day.

This weekend, the second annual CrossFit Games are being held out in Aromas, CA. These Games are open to all crossfitters and have both prescribed and scaled divisions. The link provided is the official Games website and will keep updating throughout the weekend. Good luck to all the competitors!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

CFOZ version

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

Skip the pull-ups during 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.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 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:
Deadlift, 15 reps(Win)(Mac)
Hang Power Clean, 12 reps(Win)(Mac)
Front Squat, 9 reps(Win)(Mac)
Push Jerk, 6 reps(Win)(Mac)

Do all exercises with a pvc pipe or broomstick with emphasis on form. Post time to comments

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

CFOZ version

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

Do this WOD with a pvc pipe or broomstick to practice form.

Here is Annie from CrossFit Santa Cruz Central doing this WOD. (Win)(Mac)

Rest Day

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

CFOZ version

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

Find your max reps of:
Push-ups
Pull-ups

CrossFit doesn’t do max reps very often. In this one I want you to find what would be you max reps on the two exercises. I also want you to use the version of the exercise that is one step harder than you have done before. If you normally use pull-ups done in a doorway, go find a jungle gym and try jumping pull-ups or pulls hanging from a low bar. Do them until you HAVE TO let go. For push-ups use the next hardest incline. See the Exercises Page for the progressions. Post reps to comments.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 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:
15 Single-unders/Jumping Jacks
Pvc Squat Cleans, 15 reps
15 Bench Dips
15 Single-unders/Jumping Jacks

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 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:
Run/walk 200 meters
10 lb. Dumbbell swing, 15 reps (Win)(Mac)
Pvc thrusters, 15 reps (Win)(Mac)
15 Pull-ups (See Exercises Page)

Post time to comments.

For the dumbbell swings you would hold one dumbbell with both hands. If you do not have a dumbbell I suggest you use a gallon jug filled with water or sand. The movement will be the same as the kettlebell demo. Remember, even though you are using a lighter weight you should still use a powerfull explosion of the hip to drive the weight up. Your arms are only used to control the weight at the top and pull it back down.