Five rounds for time of:
15 box jumps, 24/20″
20 kettlebell swings, 1.5/1 pood
25 double-unders
Post time to comments.
Nate grinds through a log C&J and Farmer's walk medley.
Wednesday – WOD
November 30, 2010
30 Comments | 
WOD | Tagged: box jump, Cincinnati Strength & Conditioning, double-under, kettlebell swing | 
Permalink
Posted by Stephen @ CSC
Tuesday – WOD
November 29, 2010A1. Shoulder press, 5-3-1 (+); 3:00 rest
A2. Dumbbell external rotations, 3 x 8-10/arm, 3010; 3:00 rest
+
12-9-6-3 of:
L pull-ups
Handstand push-ups
Post loads, reps, and time to comments.
17 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, shoulder press | Permalink
Posted by Stephen @ CSC
Monday – WOD
November 28, 2010A. Deadlift, 5-3-1 (+)
B. Squat clean & jerk, build to heavy single in 10:00
C. Row sprints, 5 x :45; 1:15 rest
Post results to comments.
Operator CrossFit
Congratulations to our friend Josh Cook, who opens the doors to Operator CrossFit in Port St. Lucie, FL today.
20 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, clean, deadlift, jerk, row | Permalink
Posted by Stephen @ CSC
Sunday – Recovery
November 27, 2010No yoga today – stretch, relax, eat well, and take a nap.
6 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, recovery | Permalink
Posted by Stephen @ CSC
Saturday – WOD
November 26, 2010“Jackie”
1000m row
50 thrusters, 44/33 lbs.
30 pull-ups
Post time to comments.
12 Comments | WOD | Tagged: 1000m, Cincinnati Strength & Conditioning, Jackie, pull-up, row, thruster | Permalink
Posted by Stephen @ CSC
Friday – WOD
November 25, 2010A. Back squat, 3-3-3 (+)
B1. Hang power clean, 5 x :30 AMRAP @ 95/65; :30 rest
B2. Ring dip, 5 x :30 AMRAP; :30 rest
C. Glute-ham sit-ups, 50 total @ 2020; break as needed
Post notes to comments.
Weighted bear crawls.
8 Comments | WOD | Tagged: back squat, Cincinnati Strength & Conditioning, hang power clean, ring dip | Permalink
Posted by Stephen @ CSC
Thursday – Make-up/Skill/Rest
November 24, 2010Happy Thanksgiving, and be sure to take full advantage of the feast. Eat, nap, repeat…
Post work and results to comments.
Jun holds on for a gym-best 4:27 front leaning rest.
Thursday: open gym from 11:30-1:00
Friday: open gym from 11:00-1:00
8 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, MSR | Permalink
Posted by Stephen @ CSC
Wednesday – WOD
November 23, 2010A. Shoulder press, 3-3-3 (+)
B. Farmer’s walk, heavy, 800m
C. Plank, 1 x max seconds; hands on rings with feet elevated 2″ above rings
Post loads, reps, and times to comments.
Alex recovers a heavy jerk.
24 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, farmer's walk, plank, shoulder press | Permalink
Posted by Stephen @ CSC
Tuesday – WOD
November 22, 2010Run, 8 x 200m @ 95-100%; walk back as recovery
Post notes to comments.
Thanksgiving Schedule: Thursday will have only one class at 11:30. Class times for Friday are still to be determined, but they will be limited.
17 Comments | WOD | Tagged: 200m, Cincinnati Strength & Conditioning, run | Permalink
Posted by Stephen @ CSC
Monday – WOD
November 21, 2010A. Deadlift, 3-3-3 (+)
B. Snatch + hang snatch, build to heavy set of 1.1 in 10.00
C. Row sprints, 5 x :30; :30 rest
Post results to comments.
40 Comments | WOD | Tagged: Cincinnati Strength & Conditioning, deadlift, hang snatch, row, snatch | Permalink
Posted by Stephen @ CSC
CrossFit Nasti 