Wednesday – WOD

April 6, 2010

Part 1:
Deadlift, 5 @ 65%, 5 @ 75%, 5(+) @ 85%

Part 2:
A1. glute-ham raises, 10 reps x 3, :30 rest
A2. toes-to-bar, 15 reps x 3, :30 rest

For Part 2, complete 10 reps of glute-ham raises, rest :30, then complete 15 toes-to-bar, rest :30; repeat for a total of three rounds.

Post loads and reps in third set for Part 1.

An assortment of CFN's finest.


Monday – WOD

March 21, 2010

Three rounds for time of:

10 deadlifts, 275 lbs.
50 double-unders

Post time to comments.

Arjuna displays the rarely seen ability to levitate.

Thursday – WOD

March 17, 2010

Deadlift, find your 1-rep max

Post highest successful lift to comments. Compare to 112009.

Katy escorts Jenna on the final mile of "Murph".

Wednesday – WOD

March 9, 2010

Ten rounds for time of:

15 deadlifts, 135 lbs.
15 push-ups

Post time to comments.

Glen maintains solid swing form - back in extension, heels down, and vertical shins - during a two-round "Helen".

Friday – WOD

March 4, 2010

Rounds of 21, 15, and 9 reps of:

Deadlift, 225 lbs.
Overhead squat, 135 lbs.

Post time to comments.

Sue intelligently employs her drafting skills.

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".

Thursday – WOD

February 17, 2010


10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:

Deadlift, 1.5 x bodyweight
Bench press, 1.0 x bodyweight
Clean, .75 x bodyweight

Cleans must include a full squat to qualify for the red or green number.

Post time to comments. Compare to 081209.

Andrea, Lindsey, and Chris during the fourth movement of "Tabata This!".

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