Tuesday WOD 20090630
“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 WOD 20090629
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.
Sunday 20090628
Rest day.
Friday WOD 20090626
“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.
Thursday WOD 20080625
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]
Wednesday 20090624
Rest day.
Tuesday WOD 20090623
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.
Monday WOD 20090622
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-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
12 Kettlebell swings, 5-10 pounds
6 Pike push-ups or dumbbell shoulder press.
Post time to comments.
If you don’t have a kettlebell, you an use a dumbbell or make your own by filling a gallon jug with water or sand. The pike push-ups are in the demo video below or sub dumbbell shoulder presses using a relatively heavy weight.
Handstand Push-up Variations…[wmv]
All videos are the courtesy of www.crossfit.com.
Sunday WOD 20090621
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Five rounds for time of:
2 Negative Pull-ups
4 Kipping Swings
6 Jumping Pull-ups
Post time to comments.
Negative Pull-ups: Jump or climb to the chin over bar position of the pull-up and lower yourself in as controlled a manner as you can to full arm extension at the bottom.
Kipping Swings:
Kipping Pullups, Step 1…[wmv][mov], this is if you need a box.
Adrian Teaches Kipping, Part I…[wmv][mov], this is if you can swing without one.
Here is Rob Miller doing this one as Rx.
Three Types Pullups WOD …[wmv][mov]
Videos courtesy of www.crossfit.com.
Saturday 20090620
Rest day.
CrossFit Journal
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