091201 – Tuesday

Monday’s WOD’s

Level 1:





7 rounds for time

5x Deadlift

5x Burpee

7x Air Squat

Post times to comments.

All Levels


5×5 Back Squat (5 across = Same weight for all 5 sets about 80-90% of 1RM)


Alternating Tabata

Heavy KB Swings & Burpees

One round of KB swings next round is burpees. 20 seconds on 10 seconds off. 8 sets of each movement 16 total iterations of Tabatas!

The entire workout will take 8 minutes. The score is total number of reps.

Post KB weight and completed reps to comments.

Awesome job going heavy tonight CFNH! Level 1 was amazing with nearly 20 people doing some awesomely heavy deadlifts and the All Levels class had fun playing with the new 2 Pood Kettlebells (~70#)! The ladies all grabbed heavier KB’s than I’ve ever seen them swing and it didn’t phase you all one bit! And now that you know you can swing that….why ever go back?

Interesting Fact: The ‘v’ in the name of a court case does not stand for ‘versus’ but for ‘and’ (in civil proceedings) or ‘against’ (in criminal proceedings).

I finally found the camera cord…so there’s a bunch of photos from last Wednesday’s bout with ‘Fran’ among other awesomely awesomeness at CFNH. For all the photos please visit www.facebook.com/cfnoho

Having some fun with the new 2 Pood Kettlebells…they’re over 70#!!!

A little fun on the new agility ladder…

Not to worry…after you crush a WOD or get crushed by one we’ve all got you back…

We really are in it together! Getting some air after every one of them set a PR on Fran! Incredible performances 3 of which were under 4 minutes!

Carly Esther & Coach Tom after their inaugural CrossFit Endurance WOD! Anaerobic training to improve aerobic tasks…who woulda thought? Well CrossFit woulda thought.

Once again absolutely incredible job everyone…and we’ll see ya Tuesday for….something completely different.