Tuesday – Make-up/Skill/Rest Day

November 30, 2009

Post work and results to appropriate day’s comments.

The Rooster keeps her wrist straight, back in extension, elbow locked, and breaks parellel - a well-executed example of the technically challenging kettlebell squat snatch.

Monday – WOD

November 29, 2009

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

Post loads to comments. Compare to 091509.

Showing a little CFN love.

Sunday – WOD

November 28, 2009


Three rounds for time of:

21 one-arm snatches, right arm
21 L pull-ups
21 one-arm snatches, left arm
21 L pull-ups

Post weight & implement used and time to comments. Compare to 022109.

Coach Greg Glassman candidly addresses the "CrossFit 101" crowd this weekend at CrossFit Legacy.

Saturday – WOD

November 27, 2009


For time:

30 ground-to-overhead, 135 lbs.


Five rounds for time of:

5 deadlifts, 275 lbs.
10 burpees

Post choice of workout and time to comments.

Unprompted, post-WOD stretching and rolling - a Thanksgiving Miracle!

Friday – Make-up/Skill/Rest Day

November 26, 2009

Post work and results to appropriate day’s comments.

Kelsey and Leah - a couple of talented out-of-towners - race each other during an impromptu "Annie". You know, for the abs.

IMPORTANT NOTICE: CFN will only be open today for about an hour starting at 11:00. Regularly scheduled classes will resume Saturday.

Thursday – WOD

November 25, 2009

Complete as many rounds in 20 minutes as possible of:

15 double-unders
15 glute-ham sit-ups
15 back extensions

Post rounds completed to comments.

Jeff finds his stride early into his 400m of walking lunges.

Wednesday – WOD

November 24, 2009

For time:

400m walking lunges

Post time to comments.

Jun breaks parallel.