Benchmark: “Nancy”
#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.
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
5/15/13 – 18:20 Rx
12/11/14 – 15:47 Rx
I feel like the evening classes lucked out with the weather tonight.
18:23 RX(first time)
It was a little chilly outside though…
14:29 rx – chased Liz through the second half… thanks Haley for pushing us!
Thanks Hayley- we were a very “special” class for you!
13:55 rx – still defrosting…..
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.
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.
WOD: 18:44, 95#s, Row
16:35 RX Running on a painful ankle in the rain was more enticing than rowing.
15:50 Rx; agree with Maser – might have been easier to do Nancy again
Easy there, Kurt. I’m all for a double WOD but it was snowing outside.
Nancy – 14:34 Rx. Cashout was diabolical.
#laser