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".
Saturday – WOD
July 31, 2009
20 Comments | 
WOD | Tagged: BS, CFN, Cincinnati CrossFit | 
Permalink
Posted by Stephen @ CSC
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.
40 Comments | WOD | Tagged: 400m, CFN, Cincinnati CrossFit, Nicole, PU | Permalink
Posted by Stephen @ CSC
Thursday – Make-up/Skill/Rest Day
July 29, 2009Post work and results to comments.
Katy looks for all of the men she passed along the way during her 54:15 10K run.
8 Comments | WOD | Tagged: CFN, Cincinnati CrossFit, MSR | Permalink
Posted by Stephen @ CSC
Wednesday – WOD
July 28, 2009
30 Comments | WOD | Tagged: 10k, CFN, Cincinnati CrossFit | Permalink
Posted by Stephen @ CSC
Tuesday – WOD
July 27, 2009With 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.
Megs T. takes on "Cindy" on her first day back at CFN.
25 Comments | WOD | Tagged: C&J, CFN, Cincinnati CrossFit, Death by Clean & Jerk | Permalink
Posted by Stephen @ CSC
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?
Congratulations to Lindsey S. for completing the Cincinnati One World Sprint Triathlon in a stellar time!
32 Comments | WOD | Tagged: CFN, Cincinnati CrossFit, Cindy, HSPU, Mary, pistol, PU, push-up, squat | Permalink
Posted by Stephen @ CSC
Sunday – Rest Day
July 25, 2009Post 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.
10 Comments | WOD | Tagged: CFN, Cincinnati CrossFit | Permalink
Posted by Stephen @ CSC
Saturday – WOD
July 24, 2009Complete as many rounds as possible in 20 minutes of:
10 wall ball shots, 20 lb.
10 GHD sit-ups
10 back extensions
OR
Complete as many rounds as possible in 20 minutes of:
10 kettlebell front squats, 1.5 pood
10 AbMat sit-ups
10 kettlebell swings, 1.5 pood
Post choice of WOD and rounds completed to comments.
Heather kips her way to a PR and CFN women's record of 22 consecutive pull-ups.
17 Comments | WOD | Tagged: CFN, CrossFit Nasti | Permalink
Posted by Stephen @ CSC
Friday – WOD
July 23, 2009“Lynne”
Five rounds for max reps of:
Bench press, bodyweight
Pull-ups
Post reps for both exercises in all rounds to comments. Compare to 060609.
Dustin avoids the distraction of extreme sexiness while working through "DT".
26 Comments | WOD | Tagged: BP, CFN, Cincinnati CrossFit, Lynne, PU | Permalink
Posted by Stephen @ CSC
Thursday – WOD
July 22, 2009“DT”
Five rounds for time of:
12 deadlift, 155 lbs.
9 hang power clean, 155 lbs.
6 push jerk, 155 lbs.
Post time to comments. Compare to 041409.
Sean on his way to a 286 "Fight Gone Bad!", the standard intro for all of our friends from Vision MMA.
Gentlemen, watch out… last night Siu set a massive PR in the deadlift. Here she is pulling 271. Finally, can you spot Heather in all of her post-run glory in this footage from the ’09 CF Games Affiliate Cup?
30 Comments | WOD | Tagged: CFN, Cincinnati CrossFit, DL, DT, HPC, PJ | Permalink
Posted by Stephen @ CSC
CrossFit Nasti 