Monday – WOD

May 2, 2010

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

Part 2:
Glute ham raises, 3 x 5-10
Abwheel rollouts, 3 x 5-10

Part 2 should be treated as practice – stop well short of fatigue.

Post loads for Part 1 and reps for Part 2 to comments. Benchmark workout tomorrow.

Finally, as a reminder, we will be closed this Friday and Saturday to participate in the 2010 CrossFit Games Central East Regional in Logan, OH.

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Tuesday – WOD

January 25, 2010

Clean, build to a 1-rep max
Bench press, build to a 1-rep max
Overhead squat, build to a 1-rep max

You will have only 45 minutes to establish a 1-rep max for all three lifts. Be efficient. Clean is ground to shoulder – either power or squat is acceptable.

Post total to comments.

Greg prepares for the next rep.


Wednesday – WOD

December 8, 2009

5K run

Post time to comments. Compare to 110909.

Sean and Mick discuss the merits of CFN's burpee penalty.


Monday – Make-up/Skill/Rest Day

November 22, 2009

Post work and results to appropriate day’s comments.

The Mustache of Esteban poses after a long weekend of pood flinging.


Tuesday – WOD

September 28, 2009

Snatch, 1-1-1-1-1-1-1

Start with 3 rounds of the Burgener warm-up, beginning with the PVC pipe, and advancing to the 20 lb., 33 lb., and/or 45 lb. bars. Today’s emphasis is on technique and speed rather than weight. Any press-out at the catch will be considered a failed rep.

Post loads to comments.

Mick regroups during the thruster/HPC/SDLHP WOD.

Mick regroups during the thruster/HPC/SDLHP WOD.

Yesterday was a big day for the Hurst family, as Melissa gets her first pull-ups and Charlie joins the muscle-up club.


Wednesday – Make-up/Skill/Rest Day

August 18, 2009

Post work and results to comments.

Josh locks out after an aggressive push press.

Josh locks out after an aggressive push press.


Wednesday – WOD

June 30, 2009

10K run

Post time to comments.

Josh and Jordan after their last WODs at CFN. Be safe, gentlemen!

Josh and Jordan after their last WODs at CFN. Be safe, gentlemen!