Friday – WOD

December 30, 2010

A1. Back squat, 5-3-1 (+); 2:00 rest
A2. Powell raise, 3 x 8-10/arm, 3010; 2:00 rest

+

Tabata squat, bottom-to-bottom for low score
1600m run

Perform the 1600m run immediately after completion of the eighth rest interval of Tabata squats. Conditioning session is scored as both Tabata score and run time; for example, 18/5:58. Post load, reps, and score for conditioning session to comments.

TWO NOTICES:

First, we will have regularly scheduled hours today, but will only be open from 11:00-12:00 on Saturday, New Year’s Day.

Second, this is the last post for the CrossFit Nasti site, though it will still be available for archival purposes. Beginning tomorrow, 01.01.11, all training will be posted at our new site, located at www.cincinnatistrength.com. Thank you all for your participation on this blog over the last two years. I look forward to more of the same as we continue to grow this community at a new virtual location…

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Tuesday – WOD

November 8, 2010

1600m run @ 85%
10:00 Turkish get-up practice
1600m run @ 85%

Post notes to comments.

Jay secures a 1200 lb. total with a 515 pull.

This Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to begin promptly at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…


Tuesday – WOD

September 20, 2010

1600m row
1600m run

Post time to comments.

Ginger keeps an eye on the neighborhood.


Monday – WOD

September 12, 2010

Part 1:
Deadlift, 5-3-1 (+)

Part 2:
On a 10:00 running clock, begin by rowing 1600m; upon completion of the row, perform as many burpees as possible during the remainder of the 10:00.

Post load and reps in final set of Part 1 and total burpees in Part 2 to comments.


Saturday – WOD

August 6, 2010

For time:

1600m run
50 thrusters, 44/33 lbs.
50 burpees

Post time to comments.


Wednesday – WOD

June 8, 2010

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

Part 2:
1600m run

Post notes and time for Part 2 to comments.

Jenna closes out one of many PR performances performed Tuesday on "Grace".


Monday – WOD

June 6, 2010

Part 1:
Shoulder press, 5 @ 40%, 5 @ 50%, 5 @ 60%
Deadlift, 5 @ 40%, 5 @ 50%, 5 @ 60%

Part 2:
1600m row @ 80% effort

Post notes to comments. Benchmark tomorrow.