June Sidepiece Challenge & Benchmark WOD: “Nancy” – CFS

Jun 6th, 2017

Category: CrossFit

June Sidepiece Challenge & Benchmark WOD: “Nancy” – CFS

Jim

Side Piece Challenge!
In case you missed the announcement last month, We have a great new challenge for you all, The “Southie Side Piece”! Every month we are creating a WOD with movements and equipment you may not use regularly in class. We hope you will take the opportunity to get outside of your comfort zone and try something new! There are scaling options for everyone to participate. For scoring on the WOD we will keep a whiteboard up all month long with your results. You can perform the work out as many times as you want throughout the month. Record your best effort and post it on Instagram with the hashtag #southiesidepiece !

This month features The GHD Sit Up. If this is a new movement for you scale the reps to level 3 and consider shortening the range of motion to stop at parallel.

June Challenge
21x 15x 9x
GHD Sit Ups
Box Jumps (30″, 24″)
Burpees

Level 3- 12,9,6 GHD, 24″/20″ box
Level 2- Ab Mat Sit Ups, 24″/20″ box

Southie Skills Lab
This week we’re working on everyone’s favorite…..Ring Muscle Ups & Ring Dips! Join us at 7PM in Southie Green, ALL LEVELS are welcome!

Warm Up
Run 200m/Row 250
20 Pass Throughs
10 Push Ups
Run 200m
10 Sots Press
10 Diamond Push Ups
Run 200m
20 Overhead Squats

Benchmark WOD (20 Minute Cap)
“Nancy”
5 Rounds
400m Run/500m Row or Ski/.7 mile bike
15 Overhead Squats (95,65)

Level 2- 75,50
Level 1- 65,35

Scores/Comments from Nancy performed on 6/7/16

WOD 2
EMOM12
1. 12 Kettlebell Swings (2, 1.5pd)
2. 200m Run or 12/10 Cals on Bike or Ski Erg
3. 50’ HS Walk or 3 Wall Climbs

Level 2- (1.5, 1pd), 15 push-ups, 150m Run (corner of fence), 10/8 cals
Level 1- (1pd, 0.75pd), 10 push-ups, 100m Run, 8/6 cals

DISCUSSION 8 Comments

  1. Joel R Carpenter 06/07/2017 at 1:25 pm

    Nancy –
    5/1/14 – 19:11 55#
    6/7/16 – 16:34 65#
    6/6/17 – 15:49 65#, 400M rows

  2. Jason Barrow 06/07/2017 at 12:52 am

    Nancy The Best Benchmark:
    5/15/13 – 18:20 Rx
    12/11/14 – 15:47 Rx
    6/7/16 – 15:01 Rx
    6/6/17 – 12:40 Rx (PR)
    LOL big PR. The prohormones finally kicked in, was about to ask for my money back too.

    WOD2: 2P swings/runs/wall climbs. None missed.

  3. Trevor 06/07/2017 at 12:45 am

    Nancy- 13:26 Rx. (~1 min pr)
    Lot stronger than last year but a tad slower on the runs.
    Wod 2- done with 4 strict HSPUs and running

  4. Daniela Bitto 06/07/2017 at 12:44 am

    11:38RX PR

  5. Chad Kucera 06/06/2017 at 11:28 pm

    Nancy: 14:37 RX

    WOD2: RX (Run)

  6. BrianC 06/06/2017 at 9:27 pm

    1.) 11:46 Rx
    2.) Ski/Row… missed a minute.

  7. Michael 06/06/2017 at 5:44 pm

    Nancy in the rain – 12:11 RX (2:28 PR)
    EMOM: DONE RX – ski

  8. JT 06/06/2017 at 2:25 pm

    Nancy: wet, 14:07 Rx
    EMOM: done, none missed, row/run/row/row