Latest WOD

“Nancy” for 9/13/2016

By September 12, 2016One Comment

Nancy is one of our CrossFit benchmark WODs.  In the past, CrossFit created benchmark WODs as a way of testing our fitness and also to give us a point of comparison to make sure we are progressing in our fitness.  The last time we programmed Nancy was 7/16/2013.  So, if you track your workouts, that is where you will find this one.

CrossFit Alloy WOD for 9/13/2016:

Gymnastics Skill Work:
Kipping Hollow and Arch Review

MetCon:
“Nancy”
5 Rounds for Time:
Run 400m
15 Overhead Squats (95/65)

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds for Time:
    Run 400m
    15 Overhead Squats (75/55)

    Brass:
    5 Rounds for Time:
    Run 400m
    10 Overhead Squats (75/55)

    Bronze:
    5 Rounds for Time:
    Building Run
    10 Overhead Squats (55/35)