Natural Strength CrossFit

Rest

“There can be no vulnerability without risk, there can be no community without vulnerability; there can be no peace, and ultimately no life, without community.”
-  M. Scott Peck

Posted on January 31st, 2010 under W.O.D.. Comments: 2

Workout
5   10   15   20   25   20   15   10   5
Unbroken Double-unders
Unbroken KB Swing
For total time – if a set “breaks” it must be repeated from 0
-  Rest 5-10 minutes then -
“Finale”
5 min max clean in lbs; rest 0 sec
5 min Cindy CTB for total reps; rest 0 sec
5 min row calories

Total score [...]

Posted on January 30th, 2010 under W.O.D.. Comments: 6

Workout
20 Sumo Deadlift Hi-Pull
15 Slam Ball
10 Barrier Jumps
5 Knees to Elbows
As many rounds as possible in 20 minutes
Post loads and rounds completed to comments
Whiteboard

Posted on January 29th, 2010 under W.O.D.. Comments: None

Workout
“The Bear”
Power Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
Post loads completed to comments
Compare to 10/27/09
The Bear (video) Demo – CF.com

Whiteboard

Posted on January 28th, 2010 under W.O.D.. Comments: 4

Workout
10 Pistol Squats
4 Muscle-ups
8 Pistol Squats
6 Handstand Push-ups
1 Rope Climb
6 Pistol Squats
8 L-Pullups
4 Pistol Squats
10 Ring Dips

Post loads and time to comments (yes loads! try weighted pistols if you can)

Compare to 10/07/09

Whiteboard

Posted on January 27th, 2010 under W.O.D.. Comments: 11

Workout
10 Wall Ball
10 Box Jumps
10 Deadlifts
10 Burpees
As many rounds as possible in 20 minutes
Post loads and rounds to comments
Compare to 10/15/09

Whiteboard

Posted on January 26th, 2010 under W.O.D.. Comments: 3

Workout
Turkish Get-up   1   1   1   1   1
Post loads to comments
Compare to 11/26/09
Whiteboard

Posted on January 25th, 2010 under W.O.D.. Comments: 6

Rest

“Once we know our own weaknesses they cease to do us any harm.”
-  Georg Christoph Lichtenberg

Posted on January 24th, 2010 under W.O.D.. Comments: None

Workout
Row 500m
Handstand Hold = Row Time
50 Deadlifts
50 Thrusters
Row 500m
Plank Hold = Row Time
During Deadlifts and Thrusters – every minute on the minute – stop and complete 5 Burpees
Post loads and total time to comments
Looking for a challenge? Join me at 9am to complete this solo – We will complete this as a Team Workout at [...]

Posted on January 23rd, 2010 under W.O.D.. Comments: 3