Benchmark: “Nancy”

May 1st, 2014

Category: CrossFit

Benchmark: “Nancy”

Get your pre/post WOD fuel!

Just a friendly reminder for those of you who do not frequent the front desk: we offer lots of goodies for all your pre and post workout needs. We carry now Kill Cliff “Tasty” Recovery Drink, four different kinds of Rx bars, Fuel for Fire fruit & protein packs along with individual serving size protein packets in both Chocolate and Vanilla. We’ve also started carrying some big bags of protein that should keep you stocked for a full month. Come stop by and give one of these tasty treats a try! Remember, we cannot add these items to your account, so please bring cash to pay for your purchases.

RX Bars: Energy bar with 15g of protein $3
Kill Cliff Recovery Drink: Energy boosting ingredients include green tea and ginger $3
Fuel for Fire: A fuel pack made with pureed fruit and 10 g of protein- available in Banana Cocoa e and Sweet Potato Apple $3.50
SFH Individual Protein Packet: Perfect for post WOD recovery- with 15g of protein $3
SFH 2lb Bag (30 servings): Available in chocolate and vanilla $55 (can be added to your account) $55

WOD
“Nancy”
5 Rounds
400m Run
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:
6 x 500M Row
Rest 2 Minutes

Core
3 Rounds
5 Dragon Flags
25 Hollow Rocks

DISCUSSION 5 Comments

  1. Joel 05/02/2014 at 1:48 pm

    Nancy – 19:11, 55#

  2. Kendra 05/02/2014 at 12:58 am

    Tough one. 15:57, L2. First time doing nancy, so a PR! 😉
    Cash out done

  3. Rob Hassell 05/01/2014 at 8:01 pm

    5/1/14 – 12:29
    11/16/13 – 13:10

  4. Marc Piccuirro 05/01/2014 at 11:43 am

    May 2013 – 14:15
    May 2014 – 12:52
    Cashout done
    Saw some real heart out there on the floor today from the ladies. Great work gutting through that WOD
    530HTK

  5. Mike Quigley 05/01/2014 at 11:07 am

    14:34 RX. Down from 15:33 RX 5/15/13. wet morning, but at least it was warm.
    Cashout is serious business – I think it took me longer than the WOD.