Wednesday

Rest Day

It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult.

-Seneca

Well CrossFit O-Zone has been approved as an affiliate!  We will be appearing on the CFHQ Main Page under Friends of CrossFit sometime soon.

WOD 20080520

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

CFOZ version

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

 

Row 500 meters or Run 400 meters
10 Squat Thrusts
Row 375 meters or Run 300 meters
15 Squat Thrusts
Row 250 meters or Run 200 meters
10 Squat Thrusts

A Squat Thrust is performed by squatting, placing your hands on either side of your feet and jumping your feet back to a push-up position. You then jump your feet forward so you are in a squat position again and jump up or stand up, depending on the intensity level you need. If you are unable to perform this the substitution would be to do a push-up against a wall and follow it with a squat, that would be one rep.

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