Sunday WOD 20081221
“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 in 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 rounds completed to comments.
Here’s my girl, “Pinkhair,” from one of the local affiliates.
Courtesy of www.crossfit.com
Shana Alverson, CrossFit East Decatur
Saturday WOD 20081220
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Four rounds, each for time of:
400 meter run
Rest as needed between efforts.
“Training with Jim Baker: Vilma Siebers Part 2″, CrossFit Journal Preview – video [wmv] [mov], courtesy of www.crossfit.com.
Friday WOD 20081219
“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)
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 stair step (approximately 6-8 inches)
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.
“Fixing the Dip”, CrossFit Level 2 Certification Seminar, CrossFit JournalPreview – video [wmv] [mov]. Image and video courtesy of www.crossfit.com
Thursday 20081218
Rest Day
“The First Certification Seminar: Capacity at Random Tasks”, CrossFit Journal Preview – video [wmv] [mov], courtesy of www.crossfit.com.
Wednesday 20081217
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
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 in ten minutes as you can of:
Run/walk 200 meters
10 Jumping Pull-ups/Standing Pulls
10 Good Mornings/Supermans
10 Sit-ups
Post rounds completed to comments.
“Heather Keenan: Road to the 2009 CrossFit Games” by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]
Video and image courtesy of www.crossfit.com
Tuesday WOD 20091216
Split Jerk 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)
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 form is compromised do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Monday WOD 20081215
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
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:
Pvc/broomstick Deadlift, 5 reps
10 Squat Thrusts or Push-up/Squat combo
Post time to comments.
Squat Thrusts: From standing, you will place your hands on the ground and jump or step your feet back to a plank hold(top of a push-up,) then jump or step your feet back up to your hands and jump up in the air with an overhead clap.
Push-up/Squat combo: Standing near a wall or elevated surface, do a push-up followed by a squat. This is a good one to sub during pregnancy or if you have sever back issues.
Here is a preview of the new CrossFit movie, courtesy of headquarters.
Saturday WOD 20081213
Run 10 K
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/walk 2 miles
Post time to comments.
Brian MacKenzie on Running Shoe Technology by CrossFit Again Faster – video [wmv] [mov]
Video and image courtesy of www.crossfit.com
Friday WOD 20081212
Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 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:
Box jump, 25 reps
Pvc/broomstick Deadlift, 21 reps
15 Jumping Pull-ups/Standing Pulls
Post time to comments.
Remember to use perfect form on the deadlift even though you are using no weight. For the box jump, use a height that you feel you can safely jump, but which still challenges you.
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