Sunday – WOD

“Helen”

Three rounds for time of:

400m run
21 KB swings, 1.5 pood
12 pull-ups

Post time to comments.

Bobs gains separation on the last leg of the 400m run/hip-back extension WOD.

Curious to know what’s possible on this girl? Check out the [wmv] or [mov] video of James Fitzgerald, aka OPT, as he sets the standard on “Helen” at the original CrossFit. Note the near identical run course that we use at CFN – a sharp right turn out of the driveway to a turnaround exactly 200m down the street and back. Once noted, compare your time to OPT’s 6:59 and cry.

Saturday – Make-up/Skill/Rest Day

Post work and results to comments.

Just a couple of ladies chasing Mark. Pretty standard.

Good luck to Greg this weekend as he attends the CrossFit Running & Endurance Certification held at CrossFit Revolution in Brandon, Florida.

Friday – WOD

For time:

21 hip-back extensions
400m run
18 hip-back extensions
400m run
15 hip-back extensions
400m run
12 hip-back extensions
400m run
9 hip-back extensions
400m run
6 hip-back extensions
400m run
3 hip-back extensions
400m run

Post time to comments.

Greg keeps his eye on the bell.

Thursday – WOD

For time:

100′ walking lunge
21 pull-ups
21 sit-ups
100′ walking lunge
18 pull-ups
18 sit-ups
100′ walking lunge
15 pull-ups
15 sit-ups
100′ walking lunge
12 pull-ups
12 sit-ups
100′ walking lunge
9 pull-ups
9 sit-ups
100′ walking lunge
6 pull-ups
6 sit-ups

Post time to comments.

5 reps at 34.5" was easy for Katy. Is 40" do-able?

If anyone is interested in getting their mind blown, check out this video of CrossFit Athens’ Spencer overhead squatting 265 lbs. for 3 reps. At a bodyweight of 143, by the way. Unbelievable.

Wednesday – WOD

Push jerk, 1-1-1-1-1-1-1

Post loads to comments.

Brent with Coach Mike Burgener, a shining beacon of Olympic lifting knowledge.

Tuesday – Make-up/Skill/Rest Day

Post work and results to comments.

Keep an eye on CFN's newest member, Nick. His 250 lbs. had no issues pulling and pushing their way to an elite 12:41 time on yesterday's WOD. What else is this beast capable of?

Monday – WOD

For Time:

500m row
21 push presses, 115 lbs.
500m row
18 push presses, 115 lbs.
500m row
15 push presses, 115 lbs.
500m row
12 push presses, 115 lbs.

Post time to comments.

Fat Brent and Jason push their way through an impromptu ring dip ladder.

Congratulations to Dustin for running his pro MMA record to a perfect 7-0 this weekend!

Sunday – WOD

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

Post loads to comments.

Neil bears down under load during "Joshie".

Saturday – WOD

“Joshie”

Complete three rounds for time of:

21 reps right arm KB snatch, 40 lbs.
21 L Pull-ups
21 reps left arm KB snatch, 40 lbs.
21 L Pull-ups

These snatches are mandatory squat, not power.

Post time to comments.

Congratulations to Jenna and Megan A, who both completed their first PU Ladder as rx'd. Who will be the next to get their 1st PUs?

Good luck to Brent this weekend as he attends the CrossFit Olympic Weightlifting Certification in Evans, GA. Brent will spend two full days with Team USA and CrossFit Coach Mike Burgener, knee-deep in the learning and practicing of the snatch and the clean & jerk.

Friday – Make-up/Skill/Rest Day

Post work and results to comments.

#*%&!