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

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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.

TWO NOTICES:

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 www.cincinnatistrength.com. 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…


Wednesday – WOD

November 2, 2010

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

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

Post highest load and 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.


Tuesday – WOD

September 27, 2010

Every minute on the minute for 15 minutes, perform 10 air squats. Use the remainder of the minute to perform as many double-unders as possible.

Post number of double-unders completed to comments.


Saturday – WOD

July 2, 2010

Three rounds for time of:

50 squats
400m run
10 hang power cleans, 135/95 lbs.

Post time to comments.

Dustin kills Thursday's main site workout - I mean, he f*%^ing murders it.


Wednesday – WOD

March 16, 2010

“Murph”

For time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If possible, wear a 20 lb. vest.

Post time to comments. Compare to 031709.

Siu stands tall after a PR power clean of 140 lbs.


Monday – WOD

February 28, 2010

“War Frank”

Three rounds for time of:

25 muscle-ups
100 squats
35 glute-ham sit-ups

Post time to comments.