CFN Staff
Apr 30, 20141 min read
WOD
8 min AMRAP 10 deads (185/130) 40% 15 HR push up Cash out 600m odd object carry (KB, DB farmers carry, sand bag, barbell, bumpers)
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CFN Staff
Apr 29, 20141 min read
Bring a Friend Week
It was great seeing all the new faces yesterday. Thank yall for coming out! Hope to see yall soon! Strength 5x5 strict press (build to a...
CFN Staff
Apr 28, 20141 min read
Happy Monday!
Strength A) Strict Weighted pull up 4x5 AHAP B) Back squat 1x20 *add #5 from last session WOD 5 rounds :45 MUP (C2B) :15 rest :45 burpee...
CFN Staff
Apr 25, 20141 min read
Partner WOD
15 min goat work Partner WOD 100 OTB jump (24/20) 100 push press #95/#65 100 burpees 100HPC #95/#85 100 T2B *25 min cap split work as...
CFN Staff
Apr 24, 20141 min read
Testing Week
15 min to find 3RM Front Squat WOD Diane 21-15-9 Deadlifts 225/155 HSPU
CFN Staff
Apr 23, 20141 min read
Testing
Test #1 ME unbroken ring dips Test #2 Row 500m AFAP Test #3 2:00 ME Handstand Walk for total distance in feet Test #4 ME UB Wall Balls...
CFN Staff
Apr 22, 20141 min read
WOD
Don't forget next week is bring a friend week. With participation in bring a friend week, both the current member and friend can receive...
CFN Staff
Apr 21, 20141 min read
WOD
Test #1 15 min to find 1 RM Snatch Test #2 10 min to find 1 x 2o Back Squat *aim for 65-80% 1 RM Test #3 1 mile run
CFN Staff
Apr 15, 20141 min read
WOD
Skill: :30/:30 for 10 min Max rep dubs WOD: 20 Front rack lunges (95/65) 15 Defecit HSPU (6"/3") 30 OHS (95/65) 40% 12 deficit hspu 24...
CFN Staff
Apr 14, 20141 min read
WOD
Strength Front squat+jerk(2+1)@85% WOD 3rft 20 wall balls 15 akbs 70/53 10 burpee pull up 12 min cap #stregnth #strengthandconditioning...
CFN Staff
Apr 11, 20141 min read
Partner WOD
Skill: 15 min goat work WOD In teams of 2 Take 10 min to find 1 RM bench press rest 5 min -then- 3 min amrap Cal row 3 min amrap Ohs...
CFN Staff
Apr 10, 20141 min read
WOD
Test 15 min to find 1 RM turkish get up WOD 4 sets for max reps :45 KB thruster (53/35) alt arms every 5 reps :15 rest :45 HSPU :15 rest...
CFN Staff
Apr 9, 20141 min read
Annie
WOD Annie 50-40-30-20-10 Dubs Sit ups *post WOD 5x10 tempo ring dips 1-2-1-2 (1 sec decent 2 sec pause 1 sec ascent 2 sec lock out)
CFN Staff
Apr 8, 20141 min read
Hero WOD
Strength Halting Snatch dead lift 5x3 @100% WOD 33 back squats 225,115 15 burpees 33 deadlifts 225,115 15 burpees 33 kettlebell swing...
CFN Staff
Apr 7, 20141 min read
WOD
4 sets for max reps 5 min amrap 600m run Max unbroken pull up Max rep push pree (115#/85#) 40% 5 min rest bwtn sets score= total pull ups...
CFN Staff
Apr 2, 20141 min read
WOD
Skill: Snatch pull unders WOD 12 min EMOM 20 Double unders+Max reps push ups Goal is max number of push ups
CFN Staff
Apr 1, 20141 min read
WOD
3 RFT 300m run 30 wallballs (20/14) 20 t2b 2:00 min rest bwtn rounds *Cash out 10 min practice Handstand walk/hold
CFN Staff
Mar 27, 20141 min read
TEAM WOD
in teams of 3 15 min amrap -100m OH plate carry (45/25) -Calorie Row -Step down box jumps (24/20) Score is total reps and calories. 10...
CFN Staff
Mar 26, 20141 min read
Whole Life Challenge Winners.
CrossFit Nac had 12 individuals who took the whole life challenge, an 8 week life style challenge that included dietary, fitness,...
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