July 18, 2009
For time:
50 box jumps, 24″
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 steps walking lunge
50 knees to elbows
50 push presses, 45 lbs.
50 back extensions
50 wall ball shots, 20 lb. ball
50 burpees
50 double unders
Post time to comments. Compare to 042309.

Neil displays superb mid-line stabilization during "Nancy".
Congratulation to Glenn, who defeated Stephen in the first bout in CFN’s Amateur 1-Leg Chicken Fighting League.
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WOD | Tagged: BE, BJ, burpees, CFN, Cincinnati CrossFit, DU, filthy fifty, JPU, KBS, KTE, PP, WB, WL |
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Posted by crossfitnasti
July 17, 2009
Post work and results to comments.

After getting his first muscle-up moments earlier, Arjuna runs through 30 in 8:16.

Andrew joins the muscle-up club.
3 Comments |
WOD | Tagged: CFN, Cincinnati CrossFit, MSR |
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Posted by crossfitnasti
July 16, 2009
For time:
30 muscle-ups
If you cannot do muscle-ups, work on your muscle-up progressions.
Post time to comments. Compare to 052909.

Sveinbjorn Sveinbjornsson gets his first muscle-up on the big stage of the '09 CrossFit Games Final WOD. Who's next at CFN?
19 Comments |
WOD | Tagged: CFN, Cincinnati CrossFit, MU |
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Posted by crossfitnasti
July 15, 2009
Hang power clean, 1-1-1-1-1-1-1
Post loads to comments. Compare to 011809.

Some people relax on their birthdays. Chris opts to get faster and stronger.
18 Comments |
WOD | Tagged: CFN, Cincinnati CrossFit, HPC |
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Posted by crossfitnasti
July 14, 2009
“Nancy”
Five rounds for time of:
400m run
15 overhead squats, 95 lbs.
Post time to comments. Compare to 040309.

Lindsey S. flies through sit-ups on the GHD.
18 Comments |
WOD | Tagged: 400m, CFN, Cincinnati CrossFit, Nancy, OHS |
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Posted by crossfitnasti
July 13, 2009
CFN will be closed as Stephen is travelling back from Aromas, CA. Regular hours will resume Tuesday.
For those of you craving a taste of CrossFit Games-style WODs, find the steepest hill possible and run 250m up and then back down. Rest exactly 5 minutes and repeat.
Post experience to comments.

Eventual Games champion Tanya Wagner during Sunday's final chipper WOD.
11 Comments |
News, WOD | Tagged: CFN, Cincinnati CrossFit, hill run |
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Posted by crossfitnasti
July 11, 2009
From the ‘09 CF Games Affiliate Cup:
For time:
30 wall balls, 20/14 lb.
300m row
30 box jumps, 24″
30 push press, 40/25 lb. dumbbells
30 kettlebell swings, 53/35 lbs.
30 deadlifts, 225/135 lbs.
There is a 20 minute time limit for this WOD. Post time to comments. If you cannot complete the WOD in 20 minutes, post reps completed to comments.

Tim controls the downhill sprint.
23 Comments |
WOD | Tagged: 300m, BJ, CFN, Cincinnati CrossFit, DL, KBS, PP, WB |
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Posted by crossfitnasti
July 8, 2009
Four rounds for time of:
400m run
50 squats
Post time to comments.

Megs T. and Dustin grind it out through "Nate".
8 Comments |
WOD | Tagged: 400m, CFN, Cincinnati CrossFit, squats |
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Posted by crossfitnasti