Sunday – WOD

January 31, 2009

“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.

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

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Saturday – Make-up/Skill/Rest Day

January 30, 2009

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.

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


Friday – WOD

January 29, 2009

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.

Krista and Megan give the GHDs a welcome break from sweaty man-glutes.

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


Thursday – WOD

January 28, 2009

“Elizabeth”

21-15-9 reps of:

Clean 135 lbs.
Ring Dips

Post time to comments.

Heather mid-thruster.

Heather mid-thruster.


Wednesday – WOD

January 27, 2009

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

Post loads to comments.

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

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

January 26, 2009

Post work and results to comments.

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

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


Monday – WOD

January 25, 2009

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 on July 10th in Aromas, California?

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.