Wednesday WOD 20091104

“CrossFit Total“

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.

CrossFit Total (Nicole & Zac)…[wmv][ mov]

 

Tuesday 20091103

Rest day.

Monday WOD 20091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

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:
PVC Snatch, 3 reps
PVC Overhead Squat, 12 reps
Run 400 meters

Post time to comments.

Snatch…[wmv] [mov] [link]

Nicole Carroll Bodyweight OHS x 15…[wmv][mov]

Demos courtesy of CrossFit Headquarters.

Sunday WOD 20091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

CFOZ version

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

Four rounds, each for time of:
Run 200 meters

Rest as needed between rounds for max effort runs.

Post times for each round to comments.

If you haven’t done so already, go check out CrossFit Endurance. Your running will thank you for it!

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.

–Lauren Glassman, February 12, 2008

Demos and image courtesy of CrossFit HQ.

Monday 20091026

Rest day.