Nancy Finals – Results!

Great Job to everyone in the Nancy Challenge!

Beginner Most Improved:

• Brigit Jensen – 7:24
• Chris Moore – 7:34

Intermediate Most Improved:

• Lani Shields – 1:25
• Felix Chen – 1:45

Advanced Most Improved:

• Deanna Whiteley – 16 sec
• Toby Weltman – 3:20

Fastest Times:

• Beginner – Chris Moore
• Intermediate – Donald Peterson
• Advanced – Toby Weltman

I wanted to send out a special thanks to everyone who helped me get through my last round in the challenge. It was very inspiring and I really felt the love. Don’t worry I am not going to cry like Turtsy…. 😉

Now for the good stuff! It is time for you to vote what the next Benchmark Workout Challenge will be. Take a look in your Success Journals and pick a Girl’s Name or a Hero workout. Please post your vote to the comments section.

Today’s Wokout:

Buy In – Box Squat demo, please watch the video (Part 1 & Part 2). Practice 5 x 5, only adding weight if the coach gives you permission.  Coaches, please review the full videos in the CrossFit Journal to know what cues to look for.

WOD – “The Triple Threat”

With a continuously running clock do:

• 1 Kettlebell Swing
• 1 Double-Under
• 1 Push-Up

On the first minute.  Then:

• 2 Kettlebell Swings
• 2 Double-Unders
• 2 Push-Ups

On the second minute, etc.  Continue adding reps up to 15 minutes.   If you fall off the clock, continue working the circuit pattern at your max reps possible until the time runs out.

Elite: 35/55

Zone 4: 25/40

Zone 3: 20/35

Zone 2: 15/30; sub in 3:1 single skips for double unders if needed

Zone 1: Scale KB as needed, sub in 3:1 single skips for double unders

Cash-out: A set of 100’s with a partner

Running WOD

9 x 400 at 5-K pace

Please post in the comments when and where you are doing your run if you would like people to join you!

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100 Day Burpee Challenge:

Burpees today: 43

Buy-in: 946