Monday 091221

“Nancy”

5 rounds for time of:

400 meter run

15 overhead squats (men 95 lbs, women 65 lbs)

Post time to responses.

Compare to October 12, 2009.

Click here for a video demonstration of “Nancy”, courtesy of CrossFit.com.

Holiday hours:

Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Sunday 091220

Rest day

Holiday hours:

Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Saturday 091219

5 Rounds for time of:

400 Meter run
50 Sit-ups
15 Deadlifts (Men 250 lbs, Women 165 lbs)

Post time to responses.

Friday 091218

Add five reps to each exercise, each round, completing as many rounds as possible
in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

10 Pull-ups
15 Push-ups
20 Squats

15 Pull-ups
20 Push-ups
25 Squats
etc…

Post rounds to responses.

Thursday 091217

For time:

1 Mile run

15-12-9-6 & 3 rep rounds of:

Sumo Deadlift High Pull (Men 75 lbs, Women 45 lbs)

Snatch Balances (Men 75 lbs, Women 45 lbs)

Finish with an 800 meter run

Post time to responses.