2/24/2012

''Nancy'' (02.24.2012)

Warm-up Drills (02.24.2012)
Row 3:00
3 Rounds for quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility




''Nancy'' (02.24.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)

Skill Development (02.24.2012)
3 Rounds for quality of
:15 x L-sit
10 x Knees-2-Elbows (strict)
15 x Hip and Back Extensions

Burpee Challenge (Optional)
58 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.24.2012)

8 comments:

Anonymous said...

Nancy.....37:23 (95#)

-Dubs

Dutch said...

Nancy 25:15 rx'd

Skill development 3 Rounds:
L-sit :15
K2E x 10
Hip/Back ext x 15
Mike V.

thammond18 said...

Nancy...19:35rx
tommy

Alison said...

"Nancy"
50# 25:27

Peter said...

Nancy
24:35 45# OH_Squats

laura b said...

Crossfit open max # Burpees in 7:00 min

66 ??? (but it was more like over 70 maybe 76??)
unofficial WOD cause I lost count need a "do over"

I need an official counter cause it's well known I get lost

lewis.robertdavid@gmail.com said...

CrossFit Games Open WOD 12.1 (take 2)
7:00 x Max Reps Burpees
101

"Nancy"
5 Rounds for Time
Run 400m
15 x OH Squat @ 95

18'04"

-Bert

Anonymous said...

Bert.... yeaaah over 100... you still my crossfit hero then!