Nancy

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IMG_1445CrossFit Benchmark WOD – “Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats (95# M, 65# W)

Compare to April 2013, make-up

IMG_1443COMP SQUAD EXTRAS
1.  Snatch
7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

2.  EMOMx14
Odd:  5 Back Squats
IMG_1446Even:  5 Strict Press

Strength Focus
Dynamic Bench Press w/ banded Kettlebells
10X2

IMG_1441 IMG_1314 IMG_1313
Our visitors today were Geri from CF 86426 (Mohave), and Duncan and Sam from CF RVA (VA)!!

IMG_1332 IMG_1334 IMG_1316 IMG_1337 IMG_1415 IMG_1440IMG_1301 IMG_1342

GREAT GROUPS AT ALL OUR CLASSES!  THANK YOU, CROSSFIT FLAGSTAFF, FOR SUCH A GREAT LAST DAY OF COACHING FOR THE NEXT 12 MONTHS!  I’M TRULY GOING TO MISS MY FAMILY, MY COMMUNITY, EACH AND EVERY ONE OF YOU.  STAY STRONG, GROW STRONGER!! – LISA

Trackbacks

  1. […] to: June 2014,  April 2013, 4/13 Make Up, October […]

  2. […] to: August 2015, June 2014 Strength WOD – Deficit Deadlift 5 x 5 across (moderately heavy, with perfect form) Back Rack […]

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