Benchmark Girl WOD Nancy

“Nancy” c/o CrossFit mainsite 5 rounds for time: 400m Run 15 OHS (95/65) Why are CrossFit Benchmarks named after girls? “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ […]

Dilly Dilly

6 sets of: OHS x 3 Rest 2-3 min between sets Amrap 10: 10 pull-ups 10 DB snatch (70/50) 10 box jump overs (24/20) “Most people lack the proper glute strength and hip mobility to make their posterior chain work efficiently. If you want to do an overhead squat, your calves, hamstrings, glutes, adductors, and […]


Spend 15 minutes working on snatch technique (stay light) 3 rounds for time: 400m run 15 OHS (115/85) Video:  Aleksey Torokhtiy