Saturday WOD 20091031
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
5 Squats
5 Push-ups
5 Pull-ups
5 Sit-ups
10 Squats
10 Push-ups
10 Pull-ups
10 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
Post time to comments.
Here is a little refresher video on proper squat form from CrossFit Headquarters.
Friday 20091030
Rest day.
Thursday WOD 20091029
“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
20, 15, and 10 rep rounds of:
Single jumps (with or without rope) or Step Ups (if knees cannot take impact, use any hight step availabe)
Sit ups
Here’s the gang at Petranek Fitness doing “Annie,” courtesy of www.petranekfitness.co.
Wednesday WOD 20091028
Back Squat 5-5-5-5-5 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute breaks between each set to allow glycogen replenishment of the muscles. This is not done for time. You are going for your five rep max (5RM.) Make sure you only count reps where your hips go below parallel.
Post loads to comments.
Here is an instructional video courtesy for the back squat from LaLanne Fitness, owned and operated by Chris LaLanne, grandson of the legendary Jack LaLanne.
Tuesday WOD 20091027
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
In ten minutes, complete as many rounds as you can of
4 Jumping Pull-ups/Standing pulls
4 Bench Dips
4 Push-ups
8 Kettlebell Swings (use a gallon jug filled/partially filled with water or sand) (wmv)(mov)
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Demos and image courtesy of CrossFit HQ.
Monday 20091026
Rest day.
Sunday WOD 20091025
“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
Saturday WOD 20091024
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.
Friday WOD 20091023
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
For time:
PVC/Broomstick Thruster, 12 reps
20 Jumping Pull-ups/Standing Pulls
PVC/Broomstick Thruster, 9 reps
15 Jumping Pull-ups/Standing Pulls
PVC/Broomstick Thruster, 6 reps
10 Jumping Pull-ups/Standing Pulls
Post time to comments.
Thruster tri-panel…[mov][wmv], courtesy of CrossFit Headquarters.
Thursday 20091022
Rest day.
CrossFit Journal
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