“Nancy”
Five rounds for time of:
400 meter run
15 Overhead squats, 95/65
2-23-12
CrossFit Games Worldwide Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
2-22-12
Skill work: 15 mins
Kipping/Butterfly Pull Up or
Hollow Position
WOD:
Run 800 m
21-15-9 reps of:
Ring Rows
Ring Dips
Run 800 m
2-21-12
Complete the following
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
2-20-12
Strength:
Back Squat
3-3-3-3-3
WOD:
21-15-9 reps of
Clean & Jerk, 115/75
Toes to bar
Double Unders
2-17-12
For Load
Deadlift
5-5-5-5-5
5 Rounds for Total Reps of:
1 Min ME Front Squat, 135/90
Rest 30 Sec
1 Min ME hand-release push-ups
Rest 30 Sec
2-16-12
Complete 3 rounds for time of:
Run 400 m or Row 500 m (chance of rain)
10 Deadlift, 155/95
20 Kettlebell swings, 53/35
30 Abmat sit ups
2-15-12
Strength
For Load: Push Jerk
3-3-3-3-3
WOD
Complete for time
21-15-9 repetitions of:
SDHP, 95/65
Burpees
