Friday 010504

Tuesday 180605

Nancy

Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

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Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: "Nancy" WOD Demo
• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity

Friday 180209

Kelly

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

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Related:
• CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: "Kelly" With Josh Everett

WZA Beauty & the Beast

For Time
(WOD 4) 30 Clean-and-Jerks (205/145 lb)

Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups

Thursday 180719

Thursday 180719

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

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Compare to 120211.

Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge