Benchmark WOD: “Nancy” & Southie Sing-A-Long….Karaoke Night!

Apr 10th, 2019

Category: CrossFit

Benchmark WOD: “Nancy” & Southie Sing-A-Long….Karaoke Night!

Michael Crushing Core Work with Hansol!

Southie Sing-A-Long
Save the date for our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps! This year we’ll have a separate room with our own karaoke stage from 9-11:30PM! After that it’s free game and open to the public πŸ™‚

Date/Time: Saturday 4/27 9PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will! For more details and to RSVP, visit our Facebook Invite HERE

Warm-up
Run 200m
20 PVC Pass Throughs
Run 200m
15 Behind Neck PVC Press in Snatch Grip
Run 200m
10 PVC Overhead Squats

WOD (20 Minute Hard Cap)
β€œNancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

Level 2 (75,50)
Level 1 (65,35)

Scores/Comments from Nancy on 6/5/2018
Scores/Comments from Nancy on 6/7/2017
Scores/Comments from Nancy on 12/11/2014

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

Extra Work
20 Sandbag Cleans (140/90)
200’ SB Carry
200’ Handstand Walk
Rest 2:00
100’ Handstand Walk
100’ SB Carry
10 Sandbag Cleans

*Scale HSW to 100’/50’ or 2:00 of attempts or 7/5 Wall Climbs