Saturday – WOD

“Jackie”

1000m row
50 thrusters, 44/33 lbs.
30 pull-ups

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Wednesday – WOD

Part 1:
Bench press, 5 @ 40%, 5 @ 50%, 5 @ 60%

Part 2:
1000m row
30 burpee box jumps, 24″
1000m row

Sunday – WOD

For time:

1000m row
50 one-arm dumbbell snatches, 40 lb.
750m row
35 one-arm dumbbell snatches, 40 lb.
500m row
20 one-arm dumbbell snatches, 40 lb.

Alternate arms after every rep.

Post time to comments.

Jason Y. contemplates another rep.

Friday – WOD

For total time:

1000m row

Then 21-15-9 of:

Glute-ham sit-ups
Back extensions

Post time to comments.

Glen P. cruises through his first official WOD at CFN.

Tuesday – WOD

For time:

1000m row
21 thrusters, 95 lbs.
21 pull-ups
750m row
15 thrusters, 95 lbs.
15 pull-ups
500m row
9 thrusters, 95 lbs.
9 pull-ups

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Jessie smoothly pulls through one of eight consecutive pull-ups.

Monday – WOD

For time:

500m row
30 bench press, body weight
1000m row
20 bench press, body weight
2000m row
10 bench press, body weight

Post time to comments.

CFN's athletes at the end of Day 1 of the 09 CrossFit Games Midwest Regional Qualifiers.

A huge thank you to everyone who supported us this weekend in Columbus. CFN was well represented – but just wait until next year…

Congratulations to Jason and Arjuna, as well, who competed in Sunday’s Sprint Triathlon at Coney Island.