Wednesday – WOD

December 28, 2010

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest


2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


Tuesday – WOD

December 6, 2010

A. Seated med ball toss, 3 attempts
B. Static hang, chin over vertical plane, 1 attempt
C1. Shoulder press, 5-5-5 deload; 2:00 rest
C2. Pull-ups, strict, 3 x 10; 2:00 rest
D. Tabata sit-ups, feet anchored w/hands at temples

Post results for A, B, and D to comments.

Saturday – WOD

November 26, 2010


1000m row
50 thrusters, 44/33 lbs.
30 pull-ups

Post time to comments.

Friday – WOD

November 18, 2010

A. Back squat, 5-5-5 (+)


3 sets for time of:
10 Turkish get-ups, heavy
10 pull-ups, strict

Alternate arms each rep for the Turkish get-ups. For these, smooth is fast – be deliberate with your movements and keep your eye on the kettlebell.

Post load and reps in final set of A and load and time for the couplet to comments.

Yoga at 4:30 on Sunday.

Tuesday – WOD

November 15, 2010

Five rounds of:

10 overhead squats, unbroken
10 pull-ups, chest-to-bar

Alternating between the two movements, begin a set of 10 every two minutes. Select your own load and pull-up variation. If you successfully complete 10 unbroken overhead squat reps, you must go up in weight on the next set.

Post loads to comments.

Jenna prepares to finish off a PR clean & jerk.

Saturday – WOD

November 5, 2010

Three rounds for time of:

35 double-unders
25 push-ups, hand release from floor at bottom
15 pull-ups, chest-to-bar

Post time to comments.

Rodney hits triple extension with an ideal layback during a clean pull.

Register here for the second of three OPT Big Dawg Challenges, held at Cincinnati Strength & Conditioning/CrossFit Nasti on Saturday, November 13th.

Yoga will be at 4:00 tomorrow.

Wednesday – WOD

November 2, 2010

A. Back squat, build up to a heavy double @ 22X0 in 10:00


For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

Post highest load and time to comments.