Friday – WOD

December 30, 2010

A1. Back squat, 5-3-1 (+); 2:00 rest
A2. Powell raise, 3 x 8-10/arm, 3010; 2:00 rest


Tabata squat, bottom-to-bottom for low score
1600m run

Perform the 1600m run immediately after completion of the eighth rest interval of Tabata squats. Conditioning session is scored as both Tabata score and run time; for example, 18/5:58. Post load, reps, and score for conditioning session to comments.


First, we will have regularly scheduled hours today, but will only be open from 11:00-12:00 on Saturday, New Year’s Day.

Second, this is the last post for the CrossFit Nasti site, though it will still be available for archival purposes. Beginning tomorrow, 01.01.11, all training will be posted at our new site, located at Thank you all for your participation on this blog over the last two years. I look forward to more of the same as we continue to grow this community at a new virtual location…


Saturday – WOD

December 3, 2010

5K run

Post time to comments. Yoga at 4:30 on Sunday.

Tuesday – WOD

November 22, 2010

Run, 8 x 200m @ 95-100%; walk back as recovery

Post notes to comments.

Thanksgiving Schedule: Thursday will have only one class at 11:30. Class times for Friday are still to be determined, but they will be limited.

Tuesday – WOD

November 8, 2010

1600m run @ 85%
10:00 Turkish get-up practice
1600m run @ 85%

Post notes to comments.

Jay secures a 1200 lb. total with a 515 pull.

This Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to begin promptly at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…

Friday – WOD

October 21, 2010

A. Back squat, 5-5-5 deload
B. On a 10:00 running clock, run 800m; in the remainder of the time, perform as many rounds as possible of 10 thrusters @ 95/65 lbs. and 10 burpees

Post rounds completed in B to comments. Yoga at 5:00 on Sunday.

Tuesday – WOD

October 11, 2010


Five rounds for time of:

400m run
15 overhead squats, 95/65 lbs.

A benchmark girl, but as always, scale as needed, even if that means using the PVC. Post time to comments.

Tuesday – WOD

October 4, 2010

Four rounds for time of:

400m run
50 squats

Post time to comments.

Row sprints.

Butterfly muscle-up practice, inspired by Jack Cotter’s sick performance from the main site yesterday.