Greetings CFNHers, Big News Time! We are proud to announce that we have finally out grown our little gym! It was a great place to start, but we’re moving on up. We have upgraded to a 5,000 square foot CrossFit warehouse facility, complete with showers and it’s own parking lot! Our current location only has [...]
Archive for January, 2010
Thursday’s WOD’s Level 1 CrossFit Skill: Wall Ball WOD: Modified ‘Karen’ 150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, or scale to 9′. Use 20/15# Wall Ball, or use 10# or 6#. Post load and time to comments. All Levels CrossFit Skill: Agility [...]
Wednesday’s WOD’s Level 1 CrossFit Skill: Sumo Deadlift High Pull (SDLHP) WOD: 21-15-9 SDLHP KB Swings Pull Ups Post load and time to comments. All Levels CrossFit Skill: 500 Meter Row Test WOD: 8 Min AMRAP 10x Broad Jump (6′ minimum per jump) 15x KB Swing (70/44 or 53#) 20x Push Up Rest 4 Minutes, [...]
Tuesday’s WOD’s Level 1 CrossFit Skill: Thruster WOD: 10 Rounds for time 10 DB Thrusters 10 Box Jumps Post load and time to comments. All Levels CrossFit WOD: A1. Back Squat 5-5-3-3-3. Rest 1 minute. A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle [...]
Monday’s WOD’s Level 1 CrossFit Skill: Turkish Get Up WOD: 20 Min AMRAP 5x Turkish Get Up 10x Push Up 15x Squat Post load and rounds completed to comments. All Levels CrossFit Skill: Turkish Get Up WOD: ‘Nicole’ 400 Meter Run Max Set Pull Ups Post rounds completed and total number of pull ups to [...]
Sunday’s WOD Skill: Snatch and Overhead Squat WOD: Find 1RM Snatch! Go heavy, but keep the form good. Remember, it’s an Olympic lift, not a reverse curl to the face and press Interesting Fact: More people have a phobia of frogs than rats.
Saturday’s WOD’s Level 1 CrossFit Skill: Deadlift 5-5-5-5-5 WOD: 5 Rounds for time 5x Deadlift 10x Burpees 15x Sit Ups Post load and time to comments. All Levels CrossFit Skill: Deadlift 5-5-5-3-3 WOD: ‘Unbroken’ 20 Minute AMRAP 30 ‘Unbroken’ Wall Balls (20/15#) 30 ‘Unbroken’ Double Unders Post load and scaling to comments. -First scale the [...]
Thursday’s WOD’s Level 1 Skill: Jump Rope skills and Double Unders All Levels Skill: Press, Dynamic Method (aka, Speed Day) 10 Sets, 3 reps per set, 1 set per minute. Use 50% of 1RM, but move the bar as quickly as possible. Try and use the force of your 1RM with 50% of that weight. [...]
Wednesday’s WOD’s Level 1 CrossFit Skill: Front Squat 7-7-7-5-5 WOD: 15 Minute AMRAP 5x SDLHP 7x KB Swing 9x Squat 11x Sit Up Post rounds completed and load to comments. All Levels WOD: A1. Front Squat 5 reps by 3 sets (5×3) Rest 1 Minute A2. Chin Ups: 3 Strict/6 Kipping/9 Chest to Bar x [...]
Tuesday’s WOD’s Level 1 CrossFit WOD: Modified ‘J.T.’ For time. 21-15-9 Assisted Hand Stand Push Ups Ring Dips Push Ups Post times and scalings to comments. All Levels CrossFit WOD: ‘J.T.’ 21-15-9 Handstand Push Ups Ring Dips Push Ups Post times and any scalings to comments. Interesting Fact: You are more likely to get attacked [...]
