Wednesday WOD 20081224
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds of:
Squats
Sumo Deadlift High-Pull w/pvc (Win)(Mac)
Tuck Jumps
Push Press w/pvc (Win)(Mac)
Jumping Jacks
In this modified version you will follow the above rules for timing and rests. Here is a description for performing the tuck jump from the HQ FAQs Page:
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Post reps totaled as you score to comments.
Tuesday 20081230
Rest Day.
Don’t think you have the equipment or space to work out? What about these guys?
Courtesy of www.crossfit.com
Monday WOD 20081229
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. If you have access to a weights, do this WOD as Rx. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one, three and five rep max effort (1RM, 3RM, 5RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
Here is Annie from CrossFit Santa Cruz Central at the old CFHQ doing this WOD, courtesy of www.crossfit.com.
Sunday WOD 20081228
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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 200 meters
10 Back Extensions/Good Mornings
10 Sit-ups
(See Exercises Page for substitutions)
Post time to comments.
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
–Originally posted on CrossFit.com by Lauren Glassman, July 15, 2005
Saturday WOD 20081227
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]
Friday 20081226
Rest Day
Laura Taylor, CrossFit Palm Bay
Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview – video [wmv] [mov]
Image and video courtesy of www.crossfit.com
Thursday WOD 20081225
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.)Post time to comments.
Wednesday WOD 20081224
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)
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.
Courtesy of www.crossfit.com
Tuesday WOD 20081223
“Eva“
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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 400 meters
5-10# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups
Post time to comments.
“Eva” by CrossFit Los Angeles - video [wmv] [mov], image and video courtesy of www.crossfit.com.
Monday 20081222
Rest Day
CrossFit Journal
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