Sunday WOD 20080831

Weighted pull-ups 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)

Negative Pull-ups 3-3-3-3-3

Post how many you were able to complete.

Negetive pull-ups are performed by climbing or jumping up so that your chin is above the bar and then slowly coming down to full arm extension in a controlled manner. Avoid letting your body drop to the bottom as much as possible.

Saturday WOD 20080830

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

CFOZ version

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

Run/walk as perscribed.

Friday WOD 20080829

“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

CFOZ version

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

3 Rounds for time of:
15 Squats
7 Jumping Pull-ups/Standing Pulls
7 Bench Dips
10 Pvc/Broomstick Hang Power Cleans

Post time to comments.

Hang Power Clean… [wmv] [mov]
The classic CF video of Nicole, Annie and Eva T. The original “Nasty Girls” (Win)(Mac)
All videos courtesy of CrossFit Headquarters

Thursday 20080828

Rest Day

 

Travis Graves, Primal Fitness, Flatirons – Boulder, CO, image courtesy of CrossFit Headquarters.

Wednesday WOD 20080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

CFOZ version

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

10 Push-up
15 Jumping pull-ups/Standing pulls
20 Kettlebell swings, 10 pounds
25 Sit-ups
30 Burpees or Squat/push-up combo if you cannot do knee push-ups (If doing elevated push-ups, stand next to the object you do your push-ups on, and do a full squat after each push-up).

Post time to comments.

Burpee Demo…[wmv]
Developing Pushups…[wmv][mov]
Kettlebell swings…[wmv][mov]

All demo videos courtesy of CrossFit Headquarters

Tuesday WOD 20080826

Front Squat 10-10-10-10-10 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 using a pvc pipe or broomstick if you have no access to a weight room. Keeping your elbows up can be a little difficult with no weight to push against, so hooking your chin over the pvc can help give you something to push against. If you do have access to weights, make sure you give yourself two to three minutes rest between sets. You should start with a manageable weight and work your way up to your 10 rep max (RM). If you find your max before you reach the last set, complete the rest of the sets at that weight.

Front Squat Good/Bad Bi-panel…[wmv][mov], courtesy of CrossFit Headquarters.

Monday WOD 20080825

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

CFOZ version:

Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave out the pull-ups, push-ups, and squats)

400m run/walk

then

4 rounds of
5 pull-ups scaled to equipment and ability
10 push-ups at your level
15 squats

then

400m run/walk

Post time to comments.

From the CFHQ site, August 18, 2005:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This is what is called a “Hero” workout. All the Heros are named for CrossFitters in MIL, LEO or firefighters that have died in the line of duty. They are some of the hardest WODs in the CF arsenal. Unfortunately, the list keeps growing. Most CFers love and hate these WODs for their difficulty level and for the fact that they honor great men who gave their lives. I have yet to see a female Hero, and I hope I never do. LT. Michael Murphy was a Navy SEAL, and he is being considered for the Congressional Medal of Honor.

Sunday 20080824

Rest Day

Erin Cafaro, US Rowing Team gold medalist trains at San Fransisco CrossFit

Saturday WOD 20080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

CFOZ version

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

For time:
Run/walk 400 meters
Pvc/broomstick shoulder press, 21 reps
Run/walk 400 meters
Pvc/broomstick push press, 21 reps
Run/walk 400 meters
Pvc/broomstick push jerk, 21 reps

Post time to comments.

Shoulder Press/Push Press/Push Jerk tri-panel…(Win), courtesy of Crossfit.com

Friday WOD 20080822

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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 Pull-ups/Jumping Pull-ups/Standing Pulls
15 Push-ups of the type used in your warm-up
15 Sit ups (do not do crunches)
15 Squats

Post time to comments.