Overhead Squat Build Up E3MOM
5 – 5 – 5 – 5 – 5
CrossFit Games WOD (RX+)
“Nasty Nancy”
5 Rounds For Time: (25min cap)
500m Run
15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60lbs
15 Bar Facing Burpees
OR
CrossFit Games WOD 2013 (RX+)
“Naughty Nancy”
4 Rounds For Time: (25min cap)
600m Run
25 Overhead Squats 95/65 RX+140/95 MRX 75/55
OR
Benchmark WOD
“NANCY”
5 Rounds For Time: (25min cap)
400m Run
15 Overhead Squats 95/65 MRX 75/55
Core & Squat Development
1min Wall Iron Chair Sit Holding Weight Plate
1min Low Plank Hold
1min Kettlebell Goblet Squat Hold
1min Low Plank Hold
15 Kettlebell Cossack Squats (each leg)
Ok
CJ’s been a staple at the gym for all the years I’ve been going. great guy who motivates us all do push and give our best efforts, and smiling while we do it. thanks for the push CJ
a) 135 – 165 – 185 – 215 – 230
b) Nancy; 13:17 Rx
That’s the champ right there!!!
Misty got champ luggin them DBs!
Forever grateful for CrossFit Huntsville. Found my family, my friends and my fitness
75-95-115-145-165
“Nancy” 14:54 rx
CFHSV wouldn’t be right without CJ…
I’ve worked out with champ for years now. I can honestly say that he has always got a good attitude and is happy. He’s also gotten very strong.
See you at 8:00 tomorrow champ
I’ll be there Duke
CJ is a CFHSV staple
245
“Nasty Nancy” – 4 Rx+
Nobody like champ! Never met a stranger, could connect with a wall ball. Grateful for you! Grateful for your friendship!
A. 95-115-135-115
B. 19:31 Rx
Mr Van Champ
A. 235
B. 22:39 Scaled Naughty
600 m Row / 25 OHS, 140lbs
that guy has a pretty snatch
95-135-165-185-205
Nancy: 17:54 rx
275
Naughty Nancy 24:35 Rx+ lost the soul on the last round.
A. 155
B. “Nancy” – 16:19 Rx pr
One of the best moustaches in town
Back squat 185-225-245-260-275
17:39 scaled to 1k bike and 135 back squat
They don’t make em like Champ anymore.
-Daddy
95-135-185-225-255(3)
Nasty Nancy
3+1 rx+
A. Training
B. “Nasty Nancy”
4+200 m run
RX+