Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 repsBrian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.Compare to 110616.
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.
Compare to 110218.
Saturday 100828
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.
Monday 230918
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb
OR
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.
Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.
Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post time to comments.
Compare to 160729.
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