Saturday – WOD

July 31, 2009

Back squat, 1-1-1-1-1-1-1

Post loads to comments. Compare to 061009.

Mick holds on for one more rep during "Nicole".

Mick holds on for one more rep during "Nicole".


Friday – WOD

July 30, 2009

“Nicole”

Complete as many rounds in 20 minutes as you can of:

400m run
Max rep pull-ups

Post number of pull-ups completed for each round to comments. Compare to 062609.

Palmer spends quality time with a new friend.

Palmer spends quality time with a new friend.


Thursday – Make-up/Skill/Rest Day

July 29, 2009

Post work and results to comments.

Katy looks for all of the men she passed along the way during her 54:15 10K run.

Katy looks for all of the men she passed along the way during her 54:15 10K run.


Wednesday – WOD

July 28, 2009

10K run

Post time to comments. Compare to 070109.

"Death by Clean & Jerk"

"Death by Clean & Jerk"


Tuesday – WOD

July 27, 2009

With a continuously running clock, complete one 135 lb. clean & jerk in the first minute, two 135 lb. clean & jerks in the second minute, three 135 lb. clean & jerks in 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. Compare to 010209.

Welcome back, Megs!

Megs T. takes on "Cindy" on her first day back at CFN.


Monday – WOD

July 26, 2009

“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 pistols, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments. Compare to 060909.

Discussing Rest Day plans.

Discussing Rest Day plans?

Congratulations to Lindsey S. for completing the Cincinnati One World Sprint Triathlon in a stellar time!


Sunday – Rest Day

July 25, 2009

Post pool-side food and drink consumption to comments. Unless you’re Lindsey S., in which case you must post your triathlon time before posting your pool-side food and drink consumption.

Chris displays tremendous hip and ankle flexibility, and will likely never hear the words, "Lower!" or "Get down there!" aimed in his direction.

Chris displays tremendous hip and ankle flexibility, and will likely never hear the words, "Lower!" or "Get down there!" aimed in his direction.