WOD Friday 8JUL11

“Lynne” + squats
5 Rounds for reps
Body weight bench press (e.g., same amount on bar as you weigh)
Body weight back squats (e.g., same amount on bar as you weigh)

Rest as needed between rounds. Post reps for each round to comments.

WOD Thursday 7JUL11

20 minutes to establish a 3 rep max thruster.

9 Minute time-limit:
30 Ring Dips
40 Wallballs, 20/14lb
50 Deadlifts, 135/95lb
Row as many meters as possible with any remaining time

WOD Wednesday 6JUL11

“Filthy 50″
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
*Scaled version “Dirty 30″ is 30 reps of each exercise. Post time to comments.

WOD Tuesday 5JUL11

Hit the pavement
2 x 800M run
4 x 400M run

Complete all rounds using a 1 to 1.5 wok/rest ratio (example 800M takes 3 minutes to complete then rest for 4.5 minutes). Post times to comments.

WOD Monday 4JUL11

Freedom 5K 04JUL11








Have a great holiday all!

If you have access to water, try to knock this WOD out at some point during the celebration.

4 rounds for time:
50m swim sprint
25 push-ups

WOD Sunday 3JUL11

CFNS will be closed tomorrow to celebrate the 4th of July holiday.  We’ll see you guys Tuesday morning.


Rest Day

WOD Saturday 2JUL11

10:00am Hero WOD:”The Seven”

7 Rounds of:
7 Handstand Pushups
7 Thrusters @ 135lbs
7 Knees to Elbows
7 Deadlifts @ 245lbs
7 Burpees
7 Kettlebell swings @1.5pood
7 Pullups

9:00am Open WOD:
Deadlift 3-3-3-3-3 reps
Post loads to comments.


WOD Friday 1JUL11

20 minute of Row technique work.


4 x 500M row

Work to rest ratio is 1 to 2. All out max efforts

WOD Thursday 30JUN11

“Tabata Something Else”

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

Post total reps from all 32 intervals to comments.

WOD Wednesday 29JUN11






CFNS will now offer an open class Monday – Friday at 5:30pm. The “Starting CrossFit” classes will continue at the regularly scheduled time with no changes.

7 Rounds for time of:

15 Wall Ball
12 Hand lift push ups
9 Pull-ups