Saturday – WOD

December 18, 2009

Five rounds for time:

15 thrusters, 135 lbs.
400m run

Post time to comments.

Neil makes a triumphant return to CFN.

For those of you who have mastered the muscle-up, Dustin offers a new trick.


Friday – Make-up/Skill/Rest Day

December 17, 2009

Post work and results to appropriate day’s comments.

Ted joins the club.


Thursday – WOD

December 16, 2009

Squat clean, 1-1-1-1-1-1-1

Post loads to comments. Compare to 021709.

Jim's hair prepares for contact.


Wednesday – WOD

December 15, 2009

21-18-15-12-9-6-3 reps for time of:

Pull-ups, strict
Handstand push-ups

Post time to comments.

McNaughton works through a heavy triple.


Tuesday – WOD

December 14, 2009

Back squat, 3-3-3-3-3

Post loads to comments. Compare to 042009.

Somewhere in the background, Siu recovers from CFN's first sub-8:00 2K row by a female.


Monday – Make-up/Skill/Rest Day

December 13, 2009

Post work and results to appropriate day’s comments.

Dustin locks out a 205 lb. strict press at a bodyweight of 182. Seriously.

Congratulations yet again to Mick’s fists for successfully bludgeoning their opponent this weekend.


Sunday – WOD

December 13, 2009

Skill practice:

Turkish get-up, build up to a heavy single

Then:

2K row

Post loads on TGU and time for 2K row to comments.

Lindsey sets a new PR during the "CrossFit Total".


Saturday – WOD

December 11, 2009

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 110409.

Two on the way down.


Friday – WOD

December 10, 2009

Gymnastics skill practice:

Spend 20 minutes on the rings to practice lowering from an inverted hang. Move slowly and as methodically as possible. Try to build up to lowering from and raising into the inverted hang with a straight body and straight arms.

Then:

5 x 15 ring push-ups

Rest as needed in between sets.

Post experiences to comments.

Oh, poor Scott.


Thursday – Make-up/Skill/Rest

December 9, 2009

Post work and results to appropriate day’s comments.

Katy works her way through Tuesday's core slaughtering.