Thursday, 24 May, 2012

Posted by Mandee on May 23, 2012   |   22 Comments


90 Seconds of single unders

90 Seconds of double unders

3 Rounds:

4 Wall Squats

4 PVC pass throughs

4 Non kipping knees to elbows



A. Overhead Squat – 3 x 3; Rest 3:00

B. “Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.


WOD Demo with Potomac CrossFit – video [wmv] [mov]

Rob Orlando on today’s WOD – video [wmv] [mov]

22 responses to “Thursday, 24 May, 2012”

  1. Meredith says:

    Go Dad, go! Reid looks confused by your strength!

  2. Patrick says:

    Nancy… ugh! My old nemesis. I hate this WOD. Running and OHS… throw in some double unders and she’d have all my goats.

    • Josh Kennedy says:

      Arrgghh! Gonna miss my favorite! Patrick doesn-t know what he’s missing….

    • Paul Pepe says:

      I would love to hate this WOD….if I only had the OH squats. My biorythm is not feeling just right today…and the dog is sick…and…

      • Devonne says:

        I am feeling your pain Paul. That was a very tough wod for me. I thought I was going to meet pukie when I got home after the workout…ugh:-(.

  3. Marisa says:

    Howard! Mandee! Reid! 3 forces to be reckoned with… 🙂

  4. steve price says:

    That’s true determination!!!

  5. Jake Naumcheff says:

    Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming. 1 Peter 1:13

  6. Justin says:

    13:51 rx’d

  7. Slade says:

    Howard rocks! Hmmmm… Doc Rock… that has a ring to it. 🙂

  8. Jane says:

    115# OHSx3. 15:37 rx’d. All OHS unbroken. Thanks Jake for the coaching this morning.

  9. Slade says:

    Hello my fellow awesome Crossfitters, just wanted to throw an invite out to anybody who is interested. Since my house is right on the Cotton Row Course, anybody who is running or wants to watch the race is welcome to come and celebrate Memorial Day. We’ll be up early to cheer for the racers and have some fun early in the morning. All are welcome to come. Some of us will get started bright and early, but you are welcome to come whenever you feel like it. It usually keeps going until around lunch or so. So you…and you…and yes, even you too are invited. 🙂
    The address is: 1709 Pratt Avenue (the last house on the left right as you go up the mountain)
    Parking can be tricky once they close the road, so if you don’t get there early, you can park on a side street and walk over.

  10. Larry Lowe says:

    Short Shorts Friday in full effect tomorrow

    Bonus points for excessively tight shirt…

    • Tye says:

      You won’t be able to handle what I’ve got in store, you may have to shield your eyes.

      I fit into my wifes shorts.

  11. Clair says:

    CFHSV Yogi’s, I unfortunately need to cancel Yoga this evening due to some circumstances that have come up with my children. So sorry for the short notice!! See ya next Tuesday!

  12. Bradley F says:

    145# OHS. 15:36 Rx

  13. 10 Sets @ high aerobic effort:
    3 Muscle-ups
    15 Wall ball shots, 20# to 10′ target
    50 Double unders
    Rest 1:00 b/t sets
    1:19 / 1:24 / 1:22 / 1:22 / 1:22 / 1:24 / 1:49 / 1:35 / 2:20 / 1:43
    Wow, that was a great workout. Destoryed me but was perfect for taking me right to the edge. The longer times were due to being gassed by the time I got to the double unders. Really wanted to stop after 5 rounds or add an extra 30 seconds of rest but didn’t and I’m glad.

    + (Rest 15 minutes)

    5 Sets @ moderate aerobic effort:
    10 T2B
    10 Ball Slams 20#
    10 Kettlebell swings, 32 Kilograms
    10 Box Jumps 30” (step down after each rep)
    Rest 1:30 b/t sets
    1:35 / 1:35 / 1:39 / 1:39 / 1:37

    Big thanks to Bryant for encouraging me to do the second part. Was ready to call it a day after the first part but he would have none of it. Thanks, bro.

  14. Mandee says:

    YAY DAD!!!! 🙂

  15. Patrick says:

    135#/ 22:06 Rx
    Is there such thing as a PW? Personal Worst.
    Did I mention that I HATE this WOD?
    Well, just in case… I truly, madly, deeply can not stand this WOD. Detest it with the red, hot passion of the sun. There are layers of awful…
    Eva and Kelly run a close second.
    But, Nancy is my least favorite “Girls” WOD.

  16. Larry says:

    This is one of my favorite WODs. Did it at home when I got back from ATL.

    Single unders = 200
    Double unders = 122 (pr) unbroken

    3×3 OHS:
    135/165/185(2) almost got 3 @ 185. I find it strange that I can OHS as much as I FS. Something isn’t right.

    Nancy: RX
    =14:50 (pr)