Friday – WOD

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

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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…

Wednesday – WOD

A. Back squat, 3-3-3 (no extra reps); 5:00 rest

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21-15-9 of:
Front squats, 155/105 lbs.
Glute-ham sit-ups

No racks for the second part – each set of front squats must begin from the floor. One more day on tomorrow, followed by three off. Hang on. Post time to comments.

Hal quickens his pace to finish off the pull-up/bear crawl couplet.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Friday – WOD

A1. Back squat, 5-5-5 (+); 2:00 rest
A2. Strict pull-ups, 5-5-5; 2:00 rest

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3 sets of:
20 back extensions
30 jump switch lunges
1:00 rest

Post load and notes to comments.

Jason Y. experiences something more uncomfortable that "300FY"?

Friday – WOD

A. Sorensen test, 2:00, pass/fail; get into the glute-ham developer, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible without lowering from the tabletop position
B. Back squat, 5-5-5 deload
C. 14″ close-grip bench press, 30X0, find 1RM
D. Side bridge, :90, pass/fail

Post results to comments.

Friday – WOD

A. Back squat, 5-3-1 (no extra reps)
B1. Squat cleans, touch-and-go, 9-9-9-9-9; :10 rest
B2. Ring dips, 5 x AMRAP; 4:00 rest

Post loads and reps to comments.

Ebony and Rich face off.

Friday – WOD

A. Back squat, 3-3-3 (+)
B1. Hang power clean, 5 x :30 AMRAP @ 95/65; :30 rest
B2. Ring dip, 5 x :30 AMRAP; :30 rest
C. Glute-ham sit-ups, 50 total @ 2020; break as needed

Post notes to comments.

Weighted bear crawls.

Friday – WOD

A. Back squat, 5-5-5 (+)

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3 sets for time of:
10 Turkish get-ups, heavy
10 pull-ups, strict

Alternate arms each rep for the Turkish get-ups. For these, smooth is fast – be deliberate with your movements and keep your eye on the kettlebell.

Post load and reps in final set of A and load and time for the couplet to comments.

Yoga at 4:30 on Sunday.

Monday – WOD

“CrossFit Total”

Back squat, 1-rep max
Shoulder press, 1-rep max
Deadlift, 1-rep max

Three attempts are allowed for each of the three lifts, which must be performed in the above order. Warm-ups are permitted for all three lifts. Weights cannot be lowered after the first attempt, so choose your openers wisely.

Post total to comments.

Just a reminder that this Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to be held at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in the 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…

Wednesday – WOD

A. Back squat, build up to a heavy double @ 22X0 in 10:00

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For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

Post highest load and time to comments.

Friday – WOD

A. Back squat, 5-5-5 deload
B. On a 10:00 running clock, run 800m; in the remainder of the time, perform as many rounds as possible of 10 thrusters @ 95/65 lbs. and 10 burpees

Post rounds completed in B to comments. Yoga at 5:00 on Sunday.