Sunday’s WOD: Skill Hang Power Clean 3-3-3-3 WOD: 12 Minute AMRAP 7x DB See Saw Press (each arm) 7x DB Box Step Up (each leg) 7x Sit Ups Post load & rounds to comments. Interesting Fact: Approximately 100,000 people get married in Las Vegas each year. Another awesome week at CFNH…November is almost gone, but [...]
Archive for November, 2009
Saturday’s WOD Level 1 Skill: Overhead Squat WOD: 12 minute AMRAP 5x Overhead Squat 10x Sit Up 10x Box Jump Post rounds and load to comments. All Levels CrossFit Skill: 5-5-5-5-5 Deadlift w/ the same weight (5 Across, heavy) WOD: 3 Rounds for time 10x Front Squat 10x Burpee 10x Pull Up (Chest to Bar [...]
Wednesday’s WOD: “Fran” 21-15-9 Thruster (95/65#) Pull Ups Post times to comments. We figured it would be a good idea to have a little “Fran” fun. Maybe I should be putting ‘fun’ in quotes as well. I hope this gives you all something to talk about during Thanksgiving…because we know how hard it is to [...]
Tuesday’s WOD Skill: Deadlift 7-7-7 Technically Perfect Reps, Touch & Go. W.O.D. “Michael” 3 Rounds for Time 800 Meter Run 50 Back Extensions 50 Sit-ups Post time to comments. Interesting Fact: Dolphins sleep with one eye open.
Monday’s WOD’s Level 1 CrossFit Skill: Sumo Deadlift High Pull WOD: 15 minute A.M.R.A.P (as many rounds as possible) 5 Sumo Deadlift High Pulls 5 Push-ups 10 Walking Lunges ( 5 each leg) 5 Sit-ups Post times and load to comments. All Levels CrossFit Skill: Thruster 5-10-15-20 3-6-9-12 WOD: 5 rounds for time 7x Push [...]
Sunday’s WOD Skill: Agility & Footwork -Cone Drills -Agility Ladder WOD: AMRAP in 10 minutes 5x Deadlift (225/155#) 5x Burpee 5x Pull Up Post rounds completed & load to comments This was a really fun WOD, short enough that you can go heavy, but just long enough that you have to mentally push yourself to [...]
Saturday’s WOD’s Level 1: Skill: Back Squat WOD: ‘Dirty 30′ 30 reps of each, for time. Box Jumps Jumping Pull Ups Kettlebell Swings (35/26#) Walking Lunge Steps Knees to Elbow Push Press (45/33#) Back Extensions Wall Ball Burpees Double Unders Post times to comments. All Levels CrossFit Skill: Strict Press 5-5-5-5 WOD: “The 2009 CrossFit [...]
Thursday’s WOD All Levels CrossFit Skill: Kettle Bell Fun 180 degree turns Figure 8 Back to Heart WOD: Tower of Power…Back Squat Edition 5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout [...]
Wednesday’s WOD’s Level 1 CrossFit Skill: Medicine Ball Cleans WOD: 15 minute A.M.R.A.P (as many rounds as possible) 6 Medicine Ball Cleans into Wall Ball 12 Kettlebell Swings Post times and load to comments. All Levels CrossFit Skill: Deadlift 3-3-3-3 WOD: 20 Minute A.M.R.A.P. 5 Knees to Elbows 10 DB Push Press 100 Yard DB [...]
Tuesday’s WOD Skill: 500 meter Row Projection Test Take your 500 Meter Row goal time (aka, ‘I wanna row 500m in 1 min 30 sec). How long can you keep that pace up on the 500meter row time projector on the Concept 2 Rower? You get 3 attempts! WOD: 21-15-9 DB/KB Hang Squat Cleans Burpees [...]
