Wednesday WOD 20090930

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFOZ version

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

Two rounds for time of:
Walk/Run 200 meters.
5 – 10 pound swings (use dumbbells or fill a gallon jug with sand or water to appropriate weight), 12 reps
6 Jumping pull-ups/Standing pulls (see Exercises)

Post time to comments.

Kettlebell Swings (Win)(Mac)

All video courtesy of www.crossfit.com

Tuesday WOD 20090929

Snatch 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)

Burgener Warm-up 1-1-1-1-1-1-1 sets

Use a pvc pipe or broomstick and complete the entire sequence for each of the given sets.

Post any questions to comments.

Demo courtesy of www.crossfit.com

Monday WOD 20090928

Rest day.

Sunday WOD 20090927

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]

Saturday WOD 20090926

Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CFOZ version

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

For time:
15 Jumping Pull-ups/Standing Pulls
15 Push-ups of the type used in your warm-up
15 Sit ups (do not do crunches)
15 Squats (depending on ability)

Post time to comments.

Benchmarks are named the way hurricanes are named. They are also referred to as the “girls.” These girls leave you wrecked! The purpose of the benchmark WODs is to gauge your progress. They usually come up weeks to months apart. When they do you want to see how you did against your last time. Hopefully, you crushed it. (This is also why I say to post your times to the comments. It makes it easier to track.)

Friday WOD 20090925

For time:
135 lb Squat cleans, 10 reps
50 GHD Sit-ups
135 lb Squat cleans, 8 reps
40 GHD Sit-ups
135 lb Squat cleans, 6 reps
30 GHD Sit-ups
135 lb Squat cleans, 4 reps
20 GHD Sit-ups
135 lb Squat cleans, 2 reps
10 GHD Sit-ups

CFOZ version

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

PVC Pipe/ Broomstick Squat Cleans, 10 reps
25 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 8 reps
20 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 6 reps
15 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 4 reps
10 Sit-ups
PVC Pipe/ Broomstick Squat Cleans, 2 reps
5 Sit-ups

Post time to comments.

Thursday 20090924…My apologies.

Rest day.
__________________________________________________________________________________

For those of you who do not know, I live in the Metro Atlanta area and we were affected by the storms this past week. Thankfully, no flooding or rain/wind damage, but a lightning strike REALLY close to the house took out our internet. That is the reason I have not been able to post for the last three days. I will be going back and adding the posts for Monday, Tuesday and Wednesday for anyone who wants to do them. Again, my apologies and my thanks to those of you who kept checking in.

Wednesday WOD 20090923

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

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 max reps of:
Push-ups
Jumping Pull-ups/Standing Pulls
Squat

Post reps for all three exercises in all rounds.

In this one you will do each exercise as long as you can without stopping. Once your rhythm is broken consider the set complete. You will then move on to the next exercise. Rest as much as you need between rounds. Time is not a factor in this one.

Tuesday WOD 20090922

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.

Monday WOD 20090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Two minutes of cardio (your choice), Samson stretch, CFWU x 2

Shoulder press 1-1-1-1-1 reps (wmv) (mov)
Push press 3-3-3-3-3 reps (wmv) (mov)
Push Jerk 5-5-5-5-5 reps (wmv) (mov)

Using a broomstick or pvc pipe, practice form on each. If you have access to a barbell and weights, increase weight slowly. If you hit a weight where you cannot complete the Rx reps, go back down to the last doable weight, redo the failed set and complete the remaining sets and reps at that same weight. Post what you did to comments, even if it is just practice.

Here (Win) (Mac) is Annie, one of CF Santa Cruz Central’s trainers and an elite crossfitter, doing this very workout.  Demo courtesy of www.crossfit.com