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…


Tuesday – WOD

October 19, 2009

“Tabata Something Else”

Complete 32 intervals of :20 of work followed by :10 of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments. Compare to 080909.

Keri gets everything into a big PR.

Keri gets everything into a big PR.