“Nancy”
Courtesy of CrossFit.com
Five Rounds for Time:
– 400m Run
– 15 Overhead Squats (95#/65#)
Tag: Run
Back Squat
– 5 x 3
Run Repeats
– 6 x 400m (1 min rest)
Power Clean
– 5 x 3
Run Repeats
– 8 x 200m
Deck of Cards
Hearts – KB Press
Diamonds – KB Tactical Lunge
Spades – Squat Thrust
Clubs – KB Row
Joker – Suicide Run
Categories
2010-08-27 UGS
Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups
Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes
Three Rounds
3a. 20 KB Swings
3b. 15 Twisted Situps
3c. 10 KB Figure 8′s
Back Squat
– 5 Sets
Death by 10 Meters
Categories
2010-08-20 UGS
Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups
Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes
Three Rounds
3a. 20 KB Swings
3b. 15 Twister Situps
3c. 10 KB Figure 8’s
Deadlift
– 5 Sets
Run Repeats
– 6 x 400m
Categories
2010-08-09 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Six Rounds for Time:
– Run 400m
– 25 Burpees