Benchmark: “Nancy”

Dec 11th, 2014

Category: CrossFit

Benchmark: “Nancy”

#TBT - Ashley - Summer Sleddin'

#TBT – Ashley – Summer Sleddin’

Russian Weightlifting Classes

We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM.  Saturday’s will remain at 9:30am.  We are also open to suggestions for other times, if  they work better for the majority.

There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, Tuesday, Wednesday & Thursday.  These classes require membership and requirements must be made before entering.  Please contact us if you are interested.

Weightlifting classes will have their own dedicated platform space in the back of Southie Green.

Non CrossFit Southie Members pay $25 per drop in, CFS members $20

For more info click here.

WOD
“Nancy”
5 Rounds
400m Run/500m Row (rain option)
15 Overhead Squats (95,65)

Level 2- (75,50)
Level 1 – (65,35)

CA$HOUT
3 Rounds
30 Hollow Rocks
45 Bicycle abs
60 second plank

Conditioning Class: WOD
AMRAP 20
Row for distance
Every 250m, complete 5 burpees up and over rower

Conditioning Class: Core
25 Weighted Glute Bridges
25 Weighted Sit ups
25 Weighted Glute Bridges
25 Supermans
25 Weighted Glute Bridges

DISCUSSION 13 Comments

  1. jason barrow 12/12/2014 at 12:51 am

    5/15/13 – 18:20 Rx
    12/11/14 – 15:47 Rx

    I feel like the evening classes lucked out with the weather tonight.

  2. Trevor Crean 12/12/2014 at 12:28 am

    18:23 RX(first time)
    It was a little chilly outside though…

  3. melstec 12/11/2014 at 11:45 pm

    14:29 rx – chased Liz through the second half… thanks Haley for pushing us!

  4. lizowiz 12/11/2014 at 11:32 pm

    13:55 rx – still defrosting…..

  5. JBo 12/11/2014 at 10:21 pm

    Nancy progress
    May 2014: 19:52 L1 = 65lbs
    Dec 2014: 18:32 L2 = 75lbs
    Not every day that you beat your old time and do it with more weight! Took it pretty easy on the running, but at a good trade-off…got all 5 rounds of OHS unbroken.

  6. Eric M Bachman 12/11/2014 at 6:34 pm

    20:02 Rx.

    I spent too much time trying to feel my feet after each run. My feet were numb from the cold before each round of OHS. I need some warmer equipment.

  7. Sanchez 12/11/2014 at 5:41 pm

    WOD: 18:44, 95#s, Row

  8. Petra 12/11/2014 at 2:47 pm

    16:35 RX Running on a painful ankle in the rain was more enticing than rowing.

  9. Kurt Brumme 12/11/2014 at 1:15 pm

    15:50 Rx; agree with Maser – might have been easier to do Nancy again

    • Brian M. Maser 12/11/2014 at 6:32 pm

      Easy there, Kurt. I’m all for a double WOD but it was snowing outside.

  10. Brian M. Maser 12/11/2014 at 12:49 pm

    Nancy – 14:34 Rx. Cashout was diabolical.