Thursday – WOD

September 30, 2009

It might be this, for time:

25 walking lunge steps
20 pull-ups
50 box jumps, 20″
20 double-unders
25 ring dips
20 knees to elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 1 pood kettlebells
25 back extensions
30 wall ball shots, 20 lb. ball
3 rope climb ascents

Or, it might not be that, because to be honest, this looks like an unorganized mess. I guess you’ll just have to wait and see.

Jake swings through his third "Helen" of the day.

Jake swings through his third "Helen" of the day.


Wednesday – WOD

September 29, 2009

“Helen”

Three rounds for time of:

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

Post time to comments. Compare to 041509.

Chad fully extends during his first experience with the snatch.

Chad fully extends during his first experience with the snatch.

Two days and two new members to the muscle-up club – congratulations to BJ for getting above the rings.


Tuesday – WOD

September 28, 2009

Snatch, 1-1-1-1-1-1-1

Start with 3 rounds of the Burgener warm-up, beginning with the PVC pipe, and advancing to the 20 lb., 33 lb., and/or 45 lb. bars. Today’s emphasis is on technique and speed rather than weight. Any press-out at the catch will be considered a failed rep.

Post loads to comments.

Mick regroups during the thruster/HPC/SDLHP WOD.

Mick regroups during the thruster/HPC/SDLHP WOD.

Yesterday was a big day for the Hurst family, as Melissa gets her first pull-ups and Charlie joins the muscle-up club.


Monday – Make-up/Skill/Rest Day

September 27, 2009

Post work and results to comments.

Mike and Siu pull their way through a scaled-up version of yesterday's AMRAP.

Mike and Siu pull their way through a scaled-up version of yesterday's AMRAP.


Sunday – WOD

September 27, 2009

Complete as many rounds as possible in 20 minutes of:

5 thrusters, 95 lbs.
7 hang power cleans, 95 lbs.
10 sumo deadlift high-pulls, 95 lbs.

Post rounds completed to comments.

Andrew finishes out "Angie".

Andrew finishes out "Angie".


Saturday – WOD

September 25, 2009

“Angie”

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments. Compare to 041909.

Kristin begins her pull under the bar.

Kristin begins her pull under the bar.


Friday – WOD

September 24, 2009

For time:

10 squat cleans, 135 lbs.
50 GHD sit-ups
8 squat cleans, 135 lbs.
40 GHD sit-ups
6 squat cleans, 135 lbs.
30 GHD sit-ups
4 squat cleans, 135 lbs.
20 GHD sit-ups
2 squat cleans, 135 lbs.
10 GHD sit-ups

Post time to comments.

Another Vision athlete - JT - works his way through "FGB!".

Another Vision athlete - JT - works his way through "FGB!".

Katy’s courage, spirit, and badass-ness gets the recognition it fully deserves. A big thanks to Brian Hamrick of Channel 5 News for coming out to CrossFit Nasti to show the city how Katy trains for the unknown and the unknowable.