WOD 20089531
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 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:
PVC Pipe/ Broomstick Thrusters, 10 reps
50 Single Jump-Rope Jumps/ Jumping Jacks
PVC Thrusters, 8 reps
40 Single Jumps/ Jumping Jacks
PVC Thrusters, 6 reps
30 Single Jumps/ Jumping Jacks
PVC Thrusters, 4 reps
20 Single Jumps/ Jumping Jacks
PVC Thrusters, 2 reps
10 Single Jumps/ Jumping Jacks
Here is a video from one of the CrossFit Certiflcations, featuring Buddy Lee, our Jump Rope Coach. Lee is former Olympian and one of the best sports conditioning coaches.
Fixing the Basic Bounce, Part 1 (Win)(Mac)
You can find the demo for Thrusters on the Exercises Page.
WOD 20080530
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
If doing this at home, just use the pvc pipe and practice form. When you graduate to the gym or start building your own garage gym you’ll be glad for the practice. Here is an article written on the rules, whys and hows of the Crossfit Total.
Thursday
Rest Day
Here is something for those of you who are interested in entering races of any kind or triathlons. CrossFit Endurance is a website dedicated to combining running/swimming/biking and the CrossFit Headquarters WOD. Brian Mackenzie, Michael Collins and team of incredible endurance trainers have come up with a method for training utilizing the Main Page WOD as the foundation and supplementing sport specific skills and drills to produce athletes out of everyday men and women. I’m not talking about just any kind of athletes. People are using these training programs to run anything from a 5k to an Ironman to Ultra-marathons (50k, 50 mile, 100k, 100 mile, etc.) The best part is they only train a total of six hours a week! That includes the time spent doing the CrossFit WOD. I am currently using the program to train for a half-marathon. If you are considering any kind of racing, check them out!
WOD 20080528
Shoulder Press 3-3-3-3-3 reps
CFOZ version: Precede above with…
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Use a pvc pipe/broomstick to practice correct form. If you have access to weights (dumbbells or barbells and plates), post lodes to comments. Your goal should be to work up to your three rep max by the last set, so make sure you start with a few warm up sets at a really light weight. Here (Win)(Mac) is the demo from Powerlifting Coach Mark Rippetoe on the correct position for the shoulder press.
WOD 20080527
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
CFOZ version
Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2 if in first two weeks of WODs)
Run/walk 1/2 mile
Two minutes of each:
PVC Sumo Deadlift High Pulls (row for calories if you can)
10 lb Dumbbell Thrusters (Win)(Mac)
Medicine Ball Cleans (Win)(Mac) Use any kind of ball available.
Single Under Jump Rope or Jumping Jacks
Pull-ups (use version from warm-up)
The clock runs continuously for the ten minutes after the run.
Post time on run and reps to comments.
WOD 20080526
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
CFOZ version
Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2 if in first two weeks of WODs)
20 Squats
5 Dips/5 Pull-ups (use sub from warm-up or jumping pull-ups)
15 Squats
10 Dips/10 Pull-ups
10 Squats
15 Dips/10 Pull-ups
5 Squats
20 Dips/20 Pull-ups
01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. (Originally posted August 2, 2007 on CrossFit.com)
Remember our Service Men and Women this Memorial Day.
WOD 20080524
Three rounds for time of:
Run 800 meters
50 Pull-ups
CFOZ version
Two minutes cardio (your choice), Samson stretch, CFWU x 3(x 2 if in first two weeks of WODs)
Three rounds for time of:
400m Run/Walk
15 jumping pull-up or variation (see Exercises for jumping pull-ups)
Post time to comments.
This would be a great WOD to do in a park!
WOD 20080523
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
CFOZ version
Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
10 Squats
10 Sit-ups
10 Good Mornings (hands behind head, bend at the waist with straight legs until torso is parallel to the ground. Be sure to keep the natural arch of the spine. I you find yourself curving your back, then that is as low as you should go.)
10 Knee raises (sitting on the edge of a chair or low wall, pull the knees up to the chest and then return the starting position.)
Post time to comments.
WOD 20080522
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments.
CFOZ version
Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) omit push-ups.
Five rounds of:
Pvc Deadlifts, 3 reps
Max rep push-ups at level used in warm-up
Post push-up reps for each round to comments
The Deadlift Intro video can be found on the Exercises Page.
CrossFit Journal
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