Wednesday – WOD

10K run

Post time to comments.

Josh and Jordan after their last WODs at CFN. Be safe, gentlemen!

Tuesday – WOD

“Eva”

Five rounds for time of:

800m run
30 kettlebell swings, 2 pood
30 pull-ups

Post time to comments.

JY on his way to his first CFT of 726.

Monday – WOD

“CrossFit Total”

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

Post total to comments. Compare to 052409.

The happy couple - congratulations to Scott and Andrea.

Sunday – Rest Day

Post sweet nothings to comments.

Joe reaching extension during a day of one-arm feats.

Saturday – WOD

Two rounds for time of:

12 push press, right arm
12 deadlift, left arm
800m run
12 push press, left arm
12 deadlift, right arm
800m run

Go heavy, run fast. Post time and loads to comments.

Recovery.

Friday – WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:

400m run
Max rep pull-ups

Post number of pull-ups completed for each round to comments. Compare to 033009.

Showdown!

Congratulations to Jim, who joined the ranks of the muscle-up club yesterday.

Thursday – WOD

Complete as many rounds as possible in 20 minutes of:

5 thrusters, 95 lbs.
7 hang power cleans, 95 lbs.
10 sumo deadlift high-pulls, 95 lbs.

Post rounds completed to comments. Compare to 122709.

Jordan finds a way to cool off during a go at "Michael".

Wednesday – Make-up/Skill/Rest Day

Post work and results to comments.

Chris prepares for his pro MMA debut this Saturday.

Tuesday – WOD

Front squat, 3-3-3-3-3

Post loads to comments. Compare to 050409.

3, 2, 1...

Monday – WOD

Three rounds for time of:

400m run
21 kettlebell swings, 1.5 pood
12 handstand push-ups

Post time to comments.

Tim, Neil, and Siu work through a veritable pull-up marathon.