Thursday Workout: Nancy

CrossFit Charlottesville does the Harlem Shake Saturday afternoon at the gym. Bring friends and creative ideas!
We are hosting a Running Seminar on Saturday, March 2nd at 9:30 AM. Cost is $40 for members, $50 for non-members.
Gymnastics Basics tonight at 8 PM with Taylor! Free for members, $5 for guests.

bryce ohs

Strength / Skill

Spend 10 minutes working on your Overhead Squat (mobility, technique, weight, etc.)

WOD

Level 1

3 rounds for time:

  • Run 200 m
  • Overhead Squat (45/35#) x 10

Level 2

“Nancy”

5 rounds for time:

  • Run 400 m
  • Overhead Squat (95/65#) x 15

Compare to here.

12 thoughts on “Thursday Workout: Nancy

  1. WOD: Level 2 18:50 @55#, had to sub rowing for running on fifth round b/c my lower back and hips were totally cramping when I tried to run

  2. Skwat work this morning at home
    195×20 and 3×10 @155 high bar

    WOD
    15:20

    1. take care of that shoulder!!!

  3. 17:53, 4 rds (65# front squat, 30 double under attempts/round)

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