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
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.
Demos and image courtesy of CrossFit HQ.
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.
Monday 20090706
Rest day.
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
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.
Happy Independance Day, everyone!
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.
Thursday 20090702
Rest Day
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.
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.
“Eva” by CrossFit Los Angeles - video [wmv] [mov], image and video courtesy of www.crossfit.com.
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