Thursday WOD 20090430
“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.
CrossFit L.A./Petranek Fitness, doing Elizabeth, courtesy of CrossFit L.A./Petranek Fitness.
Wednesday 20090429
Rest day.
Tuesday WOD 20090428
Shoulder Press 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 20090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
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:
PVC/broomstick Sumo-deadlift high-pulls, 21 reps
21 Bench dips
Post time to comments.
Here is an instructional video courtesy of CrossFit Ramstein.
Sunday WOD 20090426
I found the entire post on the CrossFit Headquarters site so inspiring that I posted the whole thing here for your enjoyment.
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar 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, 21-15-9 reps, for time of:
PVC/broomstick Squat snatch
Jumping Pull-ups/Standing pulls
Post time to comments.
The Warrior Spirit: Part 4 A Warrior’s Advantage by CrossFit Again Faster,CrossFit Journal Preview – video [wmv] [mov]
Special Operations Warrior Foundation
Saturday 20090425
Rest Day.
Friday WOD 20090424
“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
Thursday WOD 20090423
“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.
Muscle & Fitness does Crossfit’s “Filthy Fifty”
Video courtesy of Petrenek Fitness
Demos courtesy of Crossfit HQ.
Wednesday WOD 20090422
Deadlift 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 back rounding do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Happy Anniversary CFOZ!
Rest Day
__________________________________________________
Well, CrossFit O-Zone turns one year old today.
I just have to thank the CrossFit community for it’s support through the past year. Though CFOZ does not have a physical space, I have received so much support from the community. Support that lets me know what we do here makes a difference. I do not get paid for what I do on this site. That is not why I get up every morning to scale the WODs. If I have helped even one person, then this past year has been a success! Thank you to Lauren and Coach Glassman for giving me a chance to help others find CrossFit and for changing my own life. Thank you to the affiliates for the support you have given in the form of spreading the word of CFOZ. And thank you to those that follow this site and use it.
If you haven’t started yet, what are you waiting for? 3, 2, 1…GO!
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