Tuesday 5.1.12

Team “Cindy” snatch For 10 min no heavier than 95/65 concentrate on your mechanics “Harlem Shake” 3 rounds of 12 – 9 – 6 kbs@53/35 burpee rest 3min you will complete 1 wall climb after each movement. Once you complete the first round of kbs you will do 1 wall climb, Move on to the [...]

Monday 4.30.12

Team “Cindy” power clean 2@75%, 2@85%, 2 sets of 1@95% “Rasputin” 21-15-9 @95/65 sdhp thruster

Friday 4.27.12

The CrossFit Regional event is memorial day weekend. I’m hoping that a lot of you will be able to make it to see your CFN team and individual competitors. This is sure to be an exciting event and it would be great if you could come support your fellow CrossFitters.  One of the biggest draws [...]

Tuesday 4.24.12

John and Chastity Anderson Deadlift 5@65%of 90%1rm 5@75%of90%1rm max reps@85%of90%1rm add 5-10lb more than your last cycle “Team WOD” 3 athletes per team amrap 16 250 meter row 25 kb swings@53/35 25 wall balls@20/14 There will be one athlete at each station.  The team will transition to the next station only when each athlete has [...]

Friday 4.20.12

pull-ups max reps in 5 min “Quicki licki laundry” 3 rounds run 200 meters with a med ball 20/14 33 kb swings@53/35 Cash out: accumulate as many push-ups in 3 min as possible Competitors: 1. single arm db snatch Establish your heaviest 1 rep on each side 2. Push-press 10 – 10 – 10 work [...]

Friday 3.30.12

CFN athletes!! For the month of April choose two skills and add them to your warm-up each time you come in. A good warm-up = a good workout and less chance of injury Hang Power clean establish your heaviest 3 “Inside, outside, upside down” Row 1000 meters tabata handstand hold run 800 meters Tabata: 8 [...]

Saturday 3.10.12

Ken“the Canadian”Baker, during wendler deadlift hang power snatch establish a heavy 2 “lurch” amrap 10 10 hang power cleans@135/95 30 lateral hops Competitors: WOD 12.3

Wednesday 2.29.12

Power snatch/box jump ________________________ There is no failure in trying ________________________ push-press 2-2-2 “Hot Sauce” 3 rounds 20 squat clean wall ball 15 pull-ups Competitors: 1.  snatch 2 snatch pull + 1 hang snatch x 2 x3 Work to a heavy set of 2. Try to concentrate on full extension, getting behind the bar and [...]

Thursday 2.23.12

Well that’s a surprising first WOD Kim T at the Newfitter bench press find a max at 50%do max reps x 2 “a pickle and a doughnut” amrap 10 5 power snatch@95/65 15 sit-ups

Wednesday 2.22.12

Heather D Waiting…… What’s next?  “Nowhere to hide” row 600 meters 50 box jumps 24/20 run 400 meters 30 thrusters 95/65 20 pull-ups Competitors: 1. Snatch you will complete 7 rounds of the following complex 2 snatch pull + 2 hang squat snatch + 2 squat snatch The snatch pull starts from just above the [...]