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Entries in Nancy (2)

Sunday
May052013

Monday May 6, 2013

Danser making his 225lb hang clean and jerk look easy peasy.

 

 

 

**Announcements**

  • The NorCal Regionals are less than 3 week away!  That means the workouts will be announced any day now!  If you haven't been to a CrossFit Games event yet, you don't want to miss this! … actually, more importantly, if you haven't seen Chelsea compete on the big stage before, you definitely don't want to miss this!  So be sure and set at least a day aside that weekend to come up and cheer on Chelsea and hang out with us!  Dates are May 24-26 at the Sonoma County Fairgrounds in Santa Rosa.  If you'd like to stay and make a weekend out of it, I still have some rooms blocked out at the Hilton for Cadence.  Let me know if you'd like one of them.

 

 

Class WOD 

A. "Nancy"

5 rounds for time:

  • 400m run
  • 15 OHS (95/65)

*compare to June 14, 2011

 

B. For time:

  • 20 ab wheel (chest to ground for Rx)
  • 60 GHD situps
  • 20 ab wheel

 

 

 

 

Daily ROMIK

A. SMR: shoulders

B. 2 min stretch per side:

  • hammies 
  • wall of death
  • pigeon

 

 

Post results and thoughts to comments.

Monday
Jun132011

Tuesday June 14, 2011

Chelsea and Gaines in the DL/box hop workout.

 

WOD

ROMIK

-  front rack stretch 1 min/side

- hip flexor wall stretch 2 min/side

 

Strength

- weighted ring dips 5 x 5; rest as needed

 

MetCon

"Nancy"

5 rounds for time of:

- 400m run

- 15 OHS (95/65)

 

 

Post results and thoughts to comments.