Meet “Nancy”

It’s been a cold few days here in Phoenix, with freezing temperatures every night. Since today’s WOD had running, I was not going at 9am! Went in for the noon, which was good running weather.


  • 3 Rounds
    • 3 Pull-ups
    • 6 Push-ups
    • 9 Air Squats
  • 30 AbMat Sit-ups
  • 30 Supermans
  • Bergener Warm-up (45#)


10:00 EMOM, increasing weights

  • Power Snatch
  • OHS

I started with 75# and went up 10# each minute until I hit 135#, where I did a few sets before going to 140# for the last set. I did all arm pull on the first attempt and then hit it with an ugly attempt. My snatch needs work!


5 Rounds

  • 400m Run
  • 15 OHS (85#)

I could have done it Rx with 95#, but I would have had to break up the OHS. By using 85# I was forced to fight for my reps and was able to keep it unbroken. Finished in exactly 15:00. Hitting all 15 in-a-row on the last two rounds was a fight and the bar was swaying all over the place. First shot at “Nancy” was a good one.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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