Sunday 20090531
Rest day.
Saturday WOD 20090530
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball 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)
Three rounds for time of:
200 m Run/Walk
10 Box Jumps/Step ups (Use the highest step you can, 12″ preferred.)
10 Wallball Shots, 8# or Dumbbell Thrusters, 5# each hand
Post time to comments.
Here is a good demo I found on YouTube. Sorry I can’t credit the maker, there is not much info on them.
Friday WOD 20090529
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Edit: today only, omit pull-ups and dips from the warm-up.
30 Jumping pull-ups/Standing pulls and 30 bench dips for time.
Post time to comments.
Break up the sets any way you want to do them.
Thirty Muscle-ups for Time (Rob Miller)…[wmv][mov], courtesy of CrossFit HQ.
Thursday WOD 20090528
Thruster 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)
Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps.
Post thoughts or questions to comments.
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.
Wednesday 20090527
Rest day.
Tuesday WOD 20090526
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds 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, each for time of:
5 Jumping Pull-ups/Standing Pulls
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.
Post time for each of the three rounds to comments.
Monday WOD 20090525
Run 5 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 1 mile.
Post time to comments.
Sunday WOD 20090524
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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 weight room, follow the above link to see what your CF Total is. If not, do three rounds of the warm-up and practice form with a pvc pipe.
Post total to comments.
Saturday 20090523
Rest Day
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You may have a fresh start any moment you choose, for this thing we call “failure’ is not the falling down, but the staying down.
- Mary Pickford
Friday WOD 20090522
“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
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I want to send a huge congratulations to Coach and Lauren Glassman on the birth of their twin sons. Welcome to the world Troy and Hunter Glassman!
CrossFit Journal
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