Tuesday WOD 20081021
Ten rounds for time of:
12 Burpees
12 Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Five rounds for time of:
12 Burpees
12 Jumping Pull-ups/Standing Pulls
Post time to comments.
If you cannot do a burpee from your knees, do a combination of a wall push-up (See Exercercises) and a squat for each burpee.
Monday WOD 20081020
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Complete as many rounds as possible in 10 minutes of:
Pvc/Broomstick Thrusters, 5 reps
Pvc/Broomstick Hang Powercleans, 7 reps
Pvc/Broomstick Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Thruster tri-panel…[mov][wmv]
Hang Power Clean… [wmv] [mov]
Sumo Dead Lift High Pull…[wmv][mov]
Sunday 20081019
Rest Day
“Coaching the Elderly Part 2″ by Jim Baker, CrossFit Journal Preview – video [wmv] [mov]
Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.
Saturday WOD 20081018
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 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:
10 Box jumps, regular stairs step
10 Standing pulls (see Exercises Page)
10 Kettlebell swings, 5 pounds (you can use a gallon jug filled with water)(Win)(Mac)
Walking lunges, 10 steps (Win)(Mac)
10 Knee pulls (sit on a stable surface, lean back on your hands and pull knees to chest)
10 Pvc Push press (Win)(Mac)
10 Good mornings (legs shoulder width apart, hinge at the hip until torso is parallel to the ground and then stand back up
10 Jumping squats with an overhead clap at each jump
10 Burpees (or squat/wall push-up combo if you cannot do floor push-ups)
10 Single jump-rope jumps or jumping jacks
Post time to comments.
Compare to 20080920
Muscle & Fitness does Crossfit’s “Filthy Fifty”
Video courtesy of Petrenek Fitness
Demos courtesy of Crossfit HQ.
Friday WOD 20081017
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CFOZ version:
Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if you’re in the first two weeks of WODs)
“Cindy” (mini)
Complete as many rounds as you can in 10 minutes of:
5 pull-ups, jumping or lean-backs on a bar set at chest height, a post or doorway (each arm)
10 push-ups, on knees or against a low wall or table or up-right against a wall (see pull-up demo on Exercises page)
15 squats or sit-downs to low chair or step, break parallel.
Post your choice of girls and rounds completed to comments.
Image and videos courtesy of www.crossfit.com
Kyle Maynard, CrossFit Certification Seminar Day 2, CrossFit JournalPreview – video [wmv] [mov]
This is a good one to do at a park. Here (Win)(Mac) is Greg Admundson doing a ten-minute Cindy at one of the certs.
Thursday WOD 20081016
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 1-1-1-1-1-1-1 sets
Use a pvc pipe or broomstick and complete the entire sequence for each of the given sets.
Post any questions to comments.
Demo courtesy of www.crossfit.com
Wednesday WOD 20081015
Rest Day
Courtesy of www.crossfit.com
CrossFit Certification Seminar, CrossFit Training Center & Blauer Tactical
Tuesday WOD 20081014
For time:
135 lb Squat cleans, 10 reps
50 GHD Sit-ups
135 lb Squat cleans, 8 reps
40 GHD Sit-ups
135 lb Squat cleans, 6 reps
30 GHD Sit-ups
135 lb Squat cleans, 4 reps
20 GHD Sit-ups
135 lb Squat cleans, 2 reps
10 GHD Sit-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
PVC Pipe/ Broomstick Squat Cleans, 10 reps
25 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 8 reps
20 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 6 reps
15 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 4 reps
10 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 2 reps
5 Sit-ups
Post time to comments.
Courtesy of www.crossfit.com
Monday WOD 20081013
Deadlift 3-3-3-3-3 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 one rep max effort (1RM). If you feel your back rounding do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
The deadlift explained by Coach Glassman
Introduction to the deadlift by Coach Rippetoe
All videos courtesy of CrossFit Headquarters
Sunday 20081012
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
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 of:
Pvc/Broomstick Shoulder Press, 15 reps
15 Good Mornings (legs shoulder width apart, hinge at the hip until torso is parallel to the ground and then stand back up, keep spine neutral at all times – no rounding!)
Post time to comments.
Here is a great series on the shoulder press, that was filmed at one of the CrossFit Certifications with Mark Rippetoe, our resident Powerlifting Coach.
Press Instruction, Part 1 (Win)(Mac)
Press Instruction, Part 2 (Win)(Mac)
Press Instruction, Part 3 (Win)(Mac)
Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.
CrossFit Journal
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