Friday 20081031 Happy Halloween!
Rest Day
Courtesy of www.crossfit.com
Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina
Thursday WOD 20081030
“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 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 (depending on ability)
Post time to comments.
Benchmarks are named the way hurricanes are named. They are also referred to as the “girls.” These girls leave you wrecked! The purpose of the benchmark WODs is to gauge your progress. They usually come up weeks to months apart. When they do you want to see how you did against your last time. Hopefully, you crushed it. (This is also why I say to post your times to the comments. It makes it easier to track.)
Wednesday WOD 20081029
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
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)
Do this WOD with a pvc pipe or broomstick to practice form.
Here is Annie from CrossFit Santa Cruz Central at the old CFHQ doing this WOD, courtesy of www.crossfit.com. Congratulations to Annie and her family for the birth of her new baby boy!
Tuesday WOD 20081028
Squat clean 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)
Burgerner Warm-up 1-1-1-1-1-1-1 sets. (pvc/broomstick)
Post questions to comments.
Monday 20081027
Rest Day
Courtesy of www.crossfit.com
CrossFit Level 2 and CrossFit Level 1 Certification Seminars, Colorado State Patrol, Golden CO and Dallas PD, Dallas TX
Sunday WOD 20081026
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
15-12-9 rep rounds of:
Pvc/broomstick Squat Cleans
Bench Dips
Post time to comments.
Here are Andy, Becca & John, at Petranek Fitness, doing Elizabeth, courtesy of Petranek Fitness.
Saturday WOD 20081025
“CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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 weight room, follow the above link to see what your CF Total is. If not, do three rounds of the warm-up and practice form with a pvc pipe.
Post total to comments.
Friday WOD 20081024
Four rounds for time:
Run 400 meters
Rest 2 minutes
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Four rounds for time:
Run/Walk 400m
Rest 2 minutes
Post time to comments.
Courtesy of www.crossfit.com
Sandy Garcia, CrossFit Central, Austin Texas
Thursday 20081023
Rest Day
Outtake: “Every Second Counts”, Burg instructs Gillian, CrossFit Journal Preview – video [wmv] [mov]
Wednesday WOD 20081022
Run 5K
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 1 mile
Post time to comments.
Capt Ben Gaffney, Royal Marine 42 Commandos and Capt Brian Griffith, 3RCR Canadian Battle Group
Courtesy of www.crossfit.com
CrossFit Journal
-
-
-
Authors
Pili