Sunday – WOD

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.

Saturday – Make-up/Skill/Rest Day

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.

Friday – WOD

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?

Thursday – WOD

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.

Wednesday – WOD

“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.

Tuesday – Make-up/Skill/Rest Day

Post work and results to comments.

Mikko Salo - the fittest man on earth - casually pulls 485 lbs. off the ground.

Sunday/Monday – Closed

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.

Saturday – WOD

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.

Friday – Make-up/Skill/Rest

Post work and results to comments.

The setup at The Ranch for the OHS/PU WOD. The hill looms large in the background...

Thursday – WOD

Four rounds for time of:

400m run
50 squats

Post time to comments.

Megs T. and Dustin grind it out through "Nate".