Thursday’s WOD:

The Bear Complex!
7 cycles through makes 1 set. Complete 5 sets. Go up in weight each successful set.

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
Touch and Go only on the ground. Any longer constitutes a penalty. 5 Burpees for each penalty, which are accumulated and completed at the end of the entire workout, immediately after the last rep is completed.

This is one of my favorite Olympic Lifting WOD’s. Pretty much everyone has a movement that they need help on…and yes, you get a lot of help on you Oly lifts on this one!

Interesting Fact: 101 Dalmatians and Peter Pan (Wendy) are the only two Disney cartoon features with both parents that are present and don’t die throughout the movie.

Don’t forget…Sunday’s at 10am start this Sunday! Be there.

Reenactment. Awesome job everyone!

Happy Hour is ON! What WOD will you crush?

Wednesday’s WOD’s:
Level 1
Skill
Push Press 3-3-3-3

WOD:
15 min AMRAP
7x Push Press
7x Sit Up
7x Air Squat
Post rounds completed and load to comments

All Levels CrossFit
Skill:
Max Effort Ring Push Ups, total of 3 attempts

WOD:
20 min AMRAP
15x Double Unders
15x Sit Ups
15x Back Extensions

Post rounds completed to comments.

Tuesday’s WOD

Skill:
Jerk
3-3-3-3

WOD:
30-20-10
Sumo Deadlift High Pull
Over Head Squat
Pull Ups
Run 100 Meters at the end of each round
Post loads and comments to time

Interesting Fact: 85% of all interesting facts are made up on the spot.

Monday’s WOD’s

Level 1:

Skill:

Deadlift

5-5-3-3

WOD:

7 rounds for time

5x Deadlift

5x Burpee

7x Air Squat

Post times to comments.

All Levels

Skill

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

WOD

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.