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.

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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

“Linda”

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!".

REMINDER: If you haven’t signed up on the board or contacted either us, we will have no idea that you are coming to the gym. If we don’t know you are coming to the gym, we may not be there. In addition, as we get busier during certain evening hours, we need to know how many people to expect in order to properly prepare and plan for equipment use. In other words, let us know when you will be in the gym – it will make the entire experience more efficient for everyone involved. Thank you.