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.

Tuesday – WOD

October 25, 2010

Shoulder press, 1-rep max in 4:00, starting from an empty bar
Tabata push-ups, for low score
Kettlebell swings, AMRAP in 4:00 @ 1.5/1 pood

Perform on a running 12:00 clock. Post score (press in lbs. + low score push-ups + KB reps) to comments.

Arjuna oversees a room full of scorpions.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Saturday – WOD

October 8, 2010

Perform as many rounds as possible in 15:00 of:

5 pull-ups
10 toes-to-bar
15 push-ups

Post rounds completed to comments.

Wednesday – WOD

September 28, 2010

Part 1:
Bench press, 5-5-5 (+)

Part 2:
Death by pull-up/push-up; on a running clock, perform 1 pull-up and 1 push-up in the first minute, 2 pull-ups and 2 push-ups in the second minute, and so on and so forth until you can no longer complete the required number of reps.

Post load and reps in final set of Part 1 and rounds completed in Part 2 to comments.

Shawna plays with our newest toy.


We will now be offering a structured class every Monday, Wednesday, and Friday at both 6:00 and 8:30 am. The classes will be by appointment only, so be sure to get in contact with Arjuna at 513 309 8458 if you are interested.

In addition, Holly will be offering the first yoga course this Sunday at 5:00 pm. Bring your own mat if you have one.

Saturday – WOD

September 17, 2010

8:00 AMRAP of:
10 pull-ups
10 box jumps, 24″/20″

4:00 rest

8:00 AMRAP of:
10 push-ups
10 double-unders

Post total reps completed in each couplet to comments.

Friday – WOD

September 9, 2010

Part 1:
Shoulder press, 5-3-1 (+)

Part 2:
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
Pull-ups, strict
Push-ups, release hands from floor at bottom

Post load and reps in final set of Part 1 and time for Part 2 to comments.

Nick finishes off a sprint.