Sunday – WOD

Complete as many rounds as possible in twenty minutes of:

25 burpees
15 back squat, bodyweight

Post rounds completed to comments.

Wednesday – WOD

“Nate”

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

2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2 pood

All kettlebell swings must be performed to ‘09 CF Games standard.

Post rounds completed to comments. Compare to 070809.

Knox provides a little post-WOD consolation and congratulations to Joe D. We should all be so lucky.

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.

Monday – WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 pull-ups
10 push-ups
15 squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments.

Brent and Stephen re-set their backs mid-duel.

Friday – WOD

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets as needed each minute.

Post number of minutes completed to comments.

The GHDs finally get some high-rep lady-glute action.

Tuesday – Make-up/Skill/Rest Day

Post work and results to comments.

A few new additions to the CFN family arrived today...

Monday – WOD

Five rounds for time of:
30 glute-ham sit-ups
25 hip extensions

Post time to comments.

CrossFit Oakland's winning affiliate team at the 2008 CrossFit Games. Will the Nasti be ready to represent come July 10th in Aromas, California?

For more information on this year’s CrossFit Games, look here.

Sunday – WOD

“Barbara”

Five rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

A common sight mid-Barbara.

Saturday – WOD

Front squat, 5-5-5
Shoulder press, 3-3-3
Deadlift, 1-1-1

Post loads to comments.

Yay burpees!

Friday – Make-up/Skill/Rest Day

Post work and results to comments.

Jason finishes off Thursday's WOD in a CFN-best 12:59. Well done, Sir...