No, thank you!

Rest Day

Lauren and I want to thank Johnny Mac & Brian Mackenzie, all of the CrossFit Affiliates, and the entire CrossFit community for these dream bikes. All of you have blessed us beyond our wildest dreams. We launched this website and program hoping to make a difference for people, but nothing could have prepared us for the love and friendship that has come our way. Thank you!

Greg and Lauren Glassman
Photo and quote courtesy of CrossFit.com
 

I want to take this oppertunity to thank the Glassmans for everything they have done for me personally.  They have given me a gift I can never repay.  I can do things now I never thought I would be able to accomplish.  The fact that they provide all of the resources and community for free just blows my mind.  This website is my small tribute to what they have done to help countless others.  I hope CFOZ can help others find what I have found.  Thanks Coach and Lauren!

Thursday WOD 20080807

“Karen“

For time:
150 Wallball shots, 20 pound ball

CFOZ version

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

30 Wallball shots, 6 pound ball thrown to an 8 foot target

Post time to comments.

You can make your own medball by filling a basketball with sand to the desired weight. Another sub, if you have no equipment, is to do jumping squats with an overhead clap. Make sure you are breaking parallel at the bottom of your squats. Here is Brendan Gilliam, owner of CrossFit North Santa Cruz, performing “Karen” back in day at the original HQ.

Wallball Karen (Win)(Mac). Demo courtesy of CrossFit.com