Tuesday WOD 20080930

Back Squat 5-5-5-5-5 reps.

CFOZ version

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

Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute breaks between each set to allow glycogen replenishment of the muscles. This is not done for time. You are going for your five rep max (5RM.) Make sure you only count reps where your hips go below parallel.

Post load to comments.

Introduction to the Low Bar Back Squat, Mark Rippetoe

Video courtesy of CrossFit Headquarters

Monday WOD 20080929

Rest Day.

Sunday WOD 20080928

Push Jerk 5-5-5-5-5 reps

CFOZ version

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

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your five rep max effort (5RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.

Post loads to comments.

Elements of the Push Jerk, courtesy of CrossFit HQ.

Saturday WOD 20080927

Four rounds for time of:
Run 400 meters
50 Squats

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 400 meters
15 squats

Post time to comments.

Run-Squat WOD (Speal & Zac)…[wmv][mov], courtesy of CrossFit HQ

Friday WOD 20080926

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Edit: today only, omit pull-ups and dips from the warm-up.

30 Jumping pull-ups/Standing pulls and 30 bench dips for time.

Post time to comments.

Break up the sets any way you want to do them.

Thirty Muscle-ups for Time (Rob Miller)…[wmv][mov], courtesy of CrossFit HQ.

Thursday 20080925

Rest Day

Charity of CrossFit Snohomish does “Heavy Fran” with 95# Thrusters and chest-to-bar pull-ups!

Wednesday WOD 20080924

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round 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 for time of:
200m Walk/Run
10 Jumping Pull-ups/Standing Pulls

Post time to comments.

Tuesday WOD 20080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

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, 10 and 5 rep rounds of:
Virtual Shoveling
Push ups (Knee, box or wall push-ups as indicated by ability)

If you have an olympic bar, use it with no plates loaded. If not, use a real shovel. 24″ barrier.

Post time to comments.

Monday WOD 20080922

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

CFOZ version

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

Using a pvc pipe or broomstick, do the WOD for form.

Post time to comments.

Learning the Snatch, courtesy of CrossFit HQ.

Sunday 2080921

Reast Day