Thursday – Make-up/Skill/Rest Day

September 23, 2009

Post work and results to comments.

John B. displays the goods.

John B. displays the goods.

Advertisements

Saturday – WOD

July 24, 2009

Complete as many rounds as possible in 20 minutes of:

10 wall ball shots, 20 lb.
10 GHD sit-ups
10 back extensions

OR

Complete as many rounds as possible in 20 minutes of:

10 kettlebell front squats, 1.5 pood
10 AbMat sit-ups
10 kettlebell swings, 1.5 pood

Post choice of WOD and rounds completed to comments.

Heather kips her way to a PR and CFN women's record of 22 pull-ups.

Heather kips her way to a PR and CFN women's record of 22 consecutive pull-ups.


Monday – Make-up/Skill/Rest Day

June 7, 2009

Post work and results to comments.

Stephen whips through a few double-unders in an unsuccessful bid to catch up to Arjuna.

Stephen whips through a few double-unders in an unsuccessful bid to catch up to Arjuna.


Monday – WOD

May 31, 2009

“Erin”

Five rounds for time of:

15 dumbbell split cleans, 40 lbs. x 2
21 pull-ups

Post time to comments.

Heather establishes the CFN Bikini-DL record (women's division).

Heather establishes the CFN Bikini-DL record (women's division).


Sunday – Rest Day

May 30, 2009

Post Dewey’s consumption to comments.

John Y., Megan A., and Kristen deal with "Kelly".

John Y., Megan A., and Kristen deal with "Kelly".


Saturday – WOD

May 29, 2009

“Kelly”

Five rounds for time of:

400m run
30 box jumps, 24″
30 wall ball shots, 20 lb. ball to 10′ target

Post time to comments. Compare to 020109.

Aaron locks out one of his first 30 career muscle-ups.

Aaron locks out during one of his first 30 career muscle-ups.


Friday – WOD

May 28, 2009

For time:

30 muscle-ups

If you cannot do muscle-ups, work on your muscle-up progressions.

Post time to comments. Compare to 041209.

Andrew fights to lock out a bodyweight thruster.

Andrew fights to lock out a bodyweight thruster.