Sunday – WOD

“Kelly”

Five rounds for time of:

Run 400m
30 box jumps, 24″ box
30 wall ball shots, 20 lb. ball

Post time to comments.

Josh, Stephen, Brent, and Jason display strong kips on their way to PRs on the PU Ladder.

Saturday – Make-up/Skill/Rest Day

Make up sessions will be held at 12:00 and 13:00 at CFN.

Post work and results to comments.

Death by pull-ups live up to its name? Put your feet up and enjoy the weekend.

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.

Thursday – WOD

“Elizabeth”

21-15-9 reps of:

Clean 135 lbs.
Ring Dips

Post time to comments.

Heather mid-thruster.

Wednesday – WOD

Thruster, 1-1-1-1-1-1-1

Post loads to comments.

Josh Everett, top-3 finisher at both the '07 and '08 CrossFit Games.

“In every workout there is a moment when a disproportionate amount of relief would come just by slowing down a teeny tiny bit. The ability to resist this temptation and not slow down is what most people are incapable of… How do I accomplish this next level? Before the workout I accept and deal with the pain intellectually… I make a decision to ignore the pain and ignore all impulses to slow down or stop. During a workout there is no choice… It’s already been made… My only limitations are now only what my body is capable of doing.”

– Josh Everett

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...