Tuesday WOD 20090331

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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:

12 Sit-ups
10 Good Mornings/Supermans

Post time to comments.

Good mornings are done by standing with the feet shoulder width apart and hinging at the hip until your torso is parallel to the ground. Make sure to keep your natural lumbar curve during the motion. Supermans are done by lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back.

Monday WOD 20080330

“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. 

Sunday WOD 20090329

“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.

Saturday 20090328

Rest day.

Friday WOD 20090327

10 rounds for time of:
10 Pull-ups
10 Ring dips

CFOZ version

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

5 rounds for time of:
5 Jumping Pull-ups/Standing Pulls
5 Bench Dips

Post time to comments.

Thursday WOD 20090326

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:
Run 200 meters

Rest 2 minutes between rounds.

Post times for each round to comments.

Wednesday WOD 20090325

Front squat 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 three rep max effort (3RM). 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.

Front Squat Good/Bad Bi-panel…[wmv][mov], courtesy of www.crossfit.com.Post 

News from www.crossfit.com:

Coach Greg Glassman, along with Capt. Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.

Tuesday 20090324

Rest Day

Monday WOD 20090323

“Karen“

For time:
150 Wallball shots, 20 pound ball

CFOZ version

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

30 Wallball shots, 6 pound ball thrown to an 8 foot target

Post time to comments.

You can make your own medball by filling a basketball with sand to the desired weight. Another sub, if you have no equipment, is to do jumping squats with an overhead clap. Make sure you are breaking parallel at the bottom of your squats. Here is Brendan Gilliam performing “Karen,” back in day, at the original HQ.

Wallball Karen (Win)(Mac). Demo courtesy of CrossFit.comPost time to comments.

Sunday WOD 20090322

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

CFOZ version

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

Find your max reps of:
Push-ups
Pull-ups

CrossFit doesn’t do max reps very often. In this one I want you to find what would be you max reps on the two exercises. I also want you to use the version of the exercise that is one step harder than you have done before. If you normally use pull-ups done in a doorway, go find a jungle gym and try jumping pull-ups or pulls hanging from a low bar. Do them until you HAVE TO let go. For push-ups use the next hardest incline. See the Exercises Page for the progressions.

 

Post reps to comments.

Here is Brendan Gilliam doing Lynn, courtesy of www.crossfit.com