Monday 20080630

Rest Day

WOD 20080629

“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.

WOD 20080628

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

WOD 20080627

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.

Thursday

Rest Day.

WOD 20080625

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

CFOZ version

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

Three rounds of:
Squats
Sumo Deadlift High-Pull w/pvc (Win)(Mac)
Tuck Jumps
Push Press w/pvc (Win)(Mac)
Jumping Jacks

In this modified version you will follow the above rules for timing and rests. Here is a description for performing the tuck jump from the HQ FAQs Page:

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

Post reps totaled as you score to comments.

WOD 20080624

Snatch 1-1-1-1-1-1-1 reps.

CFOZ version

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

Burgener Warm-up (Win)(Mac)

Use a pvc pipe or broomstick to practice form on this for the number of reps given. Do not use a timer on this WOD. The snatch is the hardest Olympic lift to master.

WOD 20080623

Run 5K for time.

CFOZ version

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

Run/walk 5K for time.

Post time to comments.

Sunday

Rest Day.

WOD 20080621

For time:
50 Muscle-ups

CFOZ version

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

For time:
20 Pull-ups (See Exercises Page)
20 Bench Dips

Post time to comments.

Here is a video of Rob Miller doing 30 Muscle-ups for time. (Win)(Mac)