Saturday – WOD

March 5, 2010

Part 1:

Back squat, 5-5-5

Part 2:

Spend 15 minutes practicing muscle-up technique.

Post loads for Part 1 and experiences for Part 2 to comments.

Andrew sets PRs for both a set of five deadlifts and years spent on Earth.

SCHEDULE ANNOUNCEMENT: Arjuna will be in the gym from 9:00 – 11:00 am today. These will be our only hours this weekend.

Advertisements

Friday – WOD

February 25, 2010

Overhead squat, 1-1-1-1-1
Front squat, 1-1-1-1-1
Back squat, 1-1-1-1-1

Increase load on each of the fifteen sets.

Post loads to comments.

No, baby, leave the boots on...


Tuesday – WOD

February 22, 2010

“CrossFit Total”

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

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the the rep to count.

Post total to comments. Compare to 121209.

Jordan storms through "Linda".


Tuesday – WOD

February 8, 2010

Back squat, 2-2-2-2-2-2-2-2-2-2

Rest exactly 60 seconds after each set. These are dynamic effort squats; thus, select loads that allow both reps to be performed explosively. Typically, this weight will be 50-70% of your 1 rep max.

Post loads to comments.

Katy and Sarah J. are formally introduced to "Stephen".


Thursday – WOD

January 27, 2010

Back squat, 1-1-1-1-1-1-1

Post loads to comments. Compare to 080109.

Arjuna displays elite spotting skills. Oh, and Tim works toward a back flip.


Tuesday – WOD

December 14, 2009

Back squat, 3-3-3-3-3

Post loads to comments. Compare to 042009.

Somewhere in the background, Siu recovers from CFN's first sub-8:00 2K row by a female.


Saturday – WOD

December 11, 2009

“CrossFit Total”

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

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 110409.

Two on the way down.