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Components

Nancy

Settings

Workout

Nancy

Warm-up

2 rounds:
Run 400M
15 Squats
5 Handstand Push-ups

Overhead Squats 10-10-10, starting with empty bar or PVC

Pre-WOD Mobility:
Banded OH distraction (2 min each side)
Seated hamstring stretch (2 min each side)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post-WOD Recovery

Shoulder rotator smash/floss (2 min each side)
Quad smash (roller)(2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 09, 2019

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

14:18

#alicianotmyfriend#unbroken

2

Mason
Coursey

CrossFit: 5:00 AM

15:15

3

Ryan
Shiley

6:00 AM CrossFit

15:40

4

Matt
Lee

CrossFit: 5:00 AM

16:36

5

Barrett
Wolf

6:00 AM CrossFit

15:11

75#, ass to grass!!

6

Justin
Callas

CrossFit: 10:00 AM

15:18

65lb overhead squats to a 20" box

7

Wes
Stinchcomb

6:00 AM CrossFit

17:48

8

Richard
Bruce

4:30 PM CrossFit

18:08

BS

9

Harry
Stein

4:30 PM CrossFit

19:26

400m Run/95#FS

10

ALAN
MORAN

4:30 PM CrossFit

19:50

#75 OHS

11

Gabriel
Ripley

4:30 PM CrossFit

22:15

75lbs

Female Clients

1

Alyssa
Stookey

4:30 PM CrossFit

11:40

2

Denee
Wolf

5:30 PM CrossFit

13:08

unbroken ohs, inside out the front door

3

Irish
Sirmons

5:30 PM CrossFit

20:43

4

Amor
Woolsey

CrossFit: 10:00 AM

14:20

85# back squats, 400M rows

5

Joanne
(Joe) Hill ...

6:00 AM CrossFit

15:08

40#

6

Whitney
Stevens

5:30 PM CrossFit

15:38

7

Maureen
McDonough

5:30 PM CrossFit

16:02

15lb bar

8

Clelia
Stevens

CrossFit: 5:00 AM

16:05

45#

9

Jessica
Davis

4:30 PM CrossFit

16:26

45lbs because KAREN

10

Kelley
Wallace

6:00 AM CrossFit

16:49

40 lb OHS

11

Julie
Mychalus

4:30 PM CrossFit

17:14

55# unbroken

12

Mary
Rice

4:30 PM CrossFit

17:53

#45lbs

13

Tracy
Giuffreda

CrossFit: 5:00 AM

18:22

@55lbs

14

Jessie-Lee
Nichols

4:30 PM CrossFit

25:19

Just the bar.