Nancy Callahan 9/27/1932-2/7/2013
You were an inspiration to us all and we will never forget your sweet and sassy spirit.
Warm-up
Complete 3 rounds NFT of 8-10 of the following:
Stone/MB to shoulder (4-5/arm)
H/R push-ups
Box jump (step down)
Pullups/ring rows
Hang power snatch + OHS
Strength/Skill Development
A1. Overhead squat @ 3211; 2-4 x 4
A2. Single-arm DB high-pull @ 3011; 6-8 x 3
WOD
Complete 3 rounds with a continuous running clock max reps in 1 minute at each of the following stations:
Wall ball (NTE 20/14lbs to 10′)
KBS (NTE 1.5/1 pd)
Box jumps (NTE 24/20″)
DB thrusters (NTE 45/35lbs)
Row (cals)
Rest 1 minute
Post best OHS x 4, DB HP x 8 & total reps with box heigh & DB load.
What a wonderful, beautiful lady- she will be missed by all. Love to you and your family Katie. XOXO
As always I am inspired by my Crossfit Asheville family. Thank you all for your smiles and words! My Mom always had a great time at crossfit!
Name OHSx4 DBHPx8 Score KB Bx
Lisa 42 15 158 15 30 20
Jason M 45 30 231 25 52 20
Sarah D 105 30 210 25 35 20
Robb 135 40 263 40 53 24
Jess T – - 226 20 35 20
Tina 110×2