CrossFit and ICE
Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max.
WOD
“Nancy”
5 rounds of
400m run
15 overhead squats
For time.
Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. A guideline to use would be OHS 70% of 5 rep max. We last did “Nancy” on June 29th.
one of these days I’m going to rent some sort of large piece of equipment and flatten that damn hill….watch me…se if I don’t!
June 28th was a Sunday.
Matt, I will help you flatten the hill, and then we will drink beer. I was really pumped up about Nancy, and the hill didn’t seem so bad during the first 2 rounds. Then, I realized I still had 1200m and 45 OHS left, and I started cursing it as always. And yet…I am alive right now, and I still *heart* CrossFit Asheville. “Just Be Awesome” guys!
Monday June 29th. Thanks Jess!
Tamara 16:26 w/18lbs
Ali 15:56 w/18lbs
Tom 14:59 w/75lbs
Mike 15:21 w/45lbs
Chasedy 16:58 w/35lbs
KK 12:27 w/45lbs
Steven 12:54 HvyPVC
Daniel Smith 15:36 w/95lbs
Mark 13:32 w/22lbs
Dale 15:09 w/65lbs, 110lbs SSDL
Heather 15:09 w/31bs
Robert 14:57 w/11lbs x25 reps per rnd
Shaye 15:58 w/23lbs
M3 16:51 w/75lbs, 105lbs SSDL
Thea 15:38 w/95lbs (“rocked by Daneil”)
Shanna 21:12 w/95lbs for 3rnds, 100lbs SSDL
Ashley M 20:35 w/22lbs, 48lbs SSDL
Elin 15:05 w/35lbs, 65lbs SSDL
Kimberly 14:54 w/33lbs
Brian 15:42 w/35lbs