Barbell and Kettlebell WOD

Built To Last A Lifetime, Our Kettlebells Have The Versatility To Optimize Your Workouts. Inspired By Elite Athletes, Our Kettlebells Are Carefully Made To Meet All Training Needs Free 2-day Shipping On Millions of Items. No Membership Fee. Shop Now WOD With Kettlebells And Barbell WOD Barbell + Kettlebell + Calisthenics: DOSMIO This WOD is called DOSMIO, as in ¡Dios mío!, or oh my god!, but with Dos instead of Dios, because the reps are two. Two in Spanish is Dos A barbell + kettlebell workout The workout is short, just 12 minutes AMRAP, that's all you need to walk away feeling like you accomplished something today. Start with a full body warm-up. Perform some light barbell cleans, kettlebell jerks, and kettlebell swings

Upgrade to Beastmodeto find the workouts you want with more advanced filters - and more! Filter workouts by modality (gymnastics, weightlifting, cardio); Filter workouts by target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads 10 Dual Kettlebell Thrusters (2x53/44 lb) 40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb) For twenty minutes straight perform as many rounds as possible of the above exercises. Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps 5 Rounds for Time. 15 Kettlebell Swings (75/55 lb) 10 Lunges. 15 calorie Assault Air Bike. 10 Push-Ups. 15 Sit-Ups. 10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb) The Air Biking/Assault Biking The Kettlebell Swing The Lunge The Push-Up The Sit-Up The Sumo Deadlift High-Pull. Air Bike (Assault Bike) Kettlebell (s A not so nice kettlebell ladder: clean, squat, and snatch Kettlebell WOD: BELL BASTARD This workout comes with basic details (this page), two videos explaining the workout, a printable Read more WOD Barbell + Kettlebell + Calisthenics: DOSMI

Try the Kettlebell WOD Generator (643 WODs) List of 35 Kettlebell Workouts. For Time. 21 Kettlebell Thrusters. 21 Burpees. 15 Kettlebell Thrusters. 15 Burpees. 9 Kettlebell Thrusters. 9 Burpees; 12 Min AMRAP. 40 Kettlebell Swings. Run 400m. Perform both as many times as possible in 12 minutes - score is number of rounds completed in that time Scaling this WOD This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds. Intermediate Option Complete as many rounds as possible in 10 minutes of: 5 power snatches 10 overhead walking lunges 1 rope climb, 12-ft.

When choosing weights, make sure if you're sharing a barbell, kettlebell, wall ball, or dumbbells, you choose a weight that both partners can handle for the prescribed number of reps. Keep score.. 21-15-9 Reps for Time. Deadlifts (315/225 lb) Chest-to-Bar Pull-Ups. Time Cap: 10 minutes. The workout begins with the athlete standing at full extension with the Deadlift Bar in front of them. Body and Bar should be behind the 5′ line and facing the Pull-Up Bar. With a verbal countdown of 3, 2, 1 Go, the athlete may reach down and. See: 1775 Tribute WOD On a 60-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 60-minute clock stops.. Scaling Options. This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work Kettlebell Simple & Sinister, the StrongFirst WOD. A barbell example is bench pressing with different grips. In contrast, parallel bar dips do not qualify as SV because they have a totally different groove. It does not mean that dips would not improve your bench press—they might—but it is a gamble

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In the meantime, here's the breakdown of each workout from his Girl WOD Marathon. Fran (3:14), Three rounds for time, 21-15-9 reps : Barbell thrusters (42.5kg Barbell - Wednesday May 23, 2018. Posted May 23rd, 2018 by Kyle Robertson & filed under Barbell WOD, Blog.. Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *si Bigger Strength Gains and Bigger Muscles! Strength athletes have known for a long time about the benefit of using thick bars to increase their strength and size and with Shark Grips you can easily convert any barbell, dumbbell and kettlebell into a thick grip bar in seconds Full details for this WOD can be found on the Cavemantraining website. DOSMIO WOD:2 Squat Snatches Barbell2 Jerks Barbell2 Double Kettlebell Full Snatches2 D.. WOD Toys Baby Barbell Plush - Promotes fun and playful fitness participation. Made with soft hug-able materials that's safe for your new born or infant. Great for new born pictures or a perfect way to tell the world your baby is arriving! Creates a positive association towards fitness and inspires an active and healthy lifestyle. For Ages 0

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WOD Toys Baby Kettlebell Plush Kettle with Rattle - Safe, Durable Fitness Toy for Newborns, Infants and Babies. 4.5 out of 5 stars. 88. $14.99. $14. . 99. Get it as soon as Tue, Jun 8. FREE Shipping on orders over $25 shipped by Amazon VERSATILE TRAINING TOOL - Power through CrossFit, powerlifting, weightlifting or Strongman training across a variety of exercises, lifts and bars, including the barbell, dumbbell and kettlebell. Competition just got tougher Thus, the kettlebell thruster reinforces sound external rotation and develops unilateral strength, balance, and proprioception that a barbell would otherwise leave untrained. To reiterate, this is.

"Muscle-Up Clean Ladder" WOD

WOD Barbell + Kettlebell - Kettlebell Workouts, Exercises

Some of the most popular exercises include the kettlebell swing, kettlebell snatch, kettlebell deadlift and turkish get-up. You will find kettlebells in every type of CrossFit workout. Hero WODs, chippers, classics like the Helen WOD, AMRAPs, EMOMs, and even minimal equipment workouts always find ways to incorporate this piece of equipment The Bells (dumbbells, barbells, kettlebells, sand bells, and club bells) are some of the favorite pieces of equipment for personal trainers. With these five pieces of equipment, nearly every exercise can be performed reducing the need for 95% of all the large machines cluttering conventional gym floors Since the WOD Toys ® Plush Barbell is intended for babies and toddlers, however, we suppose we can make an exception. Plush Dumbbell A new addition to the WOD Toys line-up. The Baby Dumbbell doubles as a rattle, and includes a plush handle with crinkle sound and texture when squeezed. Quality, stitched hex design. Plush Kettlebell Sep 28, 2020 - These are awesome kettlebell WODs you can complete in the Crossfit box or at home with one or two kettlebells. See more ideas about kettlebell, kettlebell workout, crossfit box

Built To Last A Lifetime, Our Kettlebells Have The Versatility To Optimize Your Workouts. Inspired By Elite Athletes, Our Kettlebells Are Carefully Made To Meet All Training Needs WOD Toys® Barbell Mini - In Stock! It's light, durable, and so much fun! 36in length, 2.2 lbs comes w/ four Bumper Plates Mini (Pairs o.. $39.99 . Add to Cart. WOD Toys® Kettlebell Kid - In Stock! Kettle Kid just for your child! 4 inches wide nearing 0.5 pounds made of lightweight, durable plasti.. $19.99. A3: Kettlebell Split Snatch - 15 seconds on/10 seconds off x 5-15 rounds (each side) Notes: High difficulty variation / heavy on muscle ups and 360 shin squat roll. medium weight on split snatch. Day 4: A1: Copy Day 2. Day 5: A1: Kettlebell Systems Get Up - 1-2 reps each side for 20 minute 10 strict presses, empty barbell. 10 AKBS. 5 jumping squats. 150 m run. Workout warmup: 5x5 push press working up in weight. Workout: Jack. Las done 1/26/2021. AMRAP in 20 minutes. 10 Push Presses (115/85 lb) 10 American Kettlebell Swings24/16kg. 10 Box Jumps (24/20 in


Kettlebell WOD. Thread starter DavThew; Start If you want some time efficient Geoff Neupert double work I'd suggest STRONG and Kettlebell muscle (More KB muscle has some specific fat loss programs if that's your goal). was a barbell junkie in my teens and 20s and would work back then up to 405 for 5x5, but now i'm 50, so not sure how. Zimmerman. Complete an amrap in 25 minutes of the following. 11 chest to bar pull ups. 2 deadlifts @315/205lbs. 10 handstand push ups. How to scale. That's the ultimate CrossFit WOD list complete but for lots of people you'll need to scale these workouts down to be able to perform them efficiently Equipment: Barbell w/ bumper plates & skipping rope (or kettlebell) CrossFit loves abbreviations. It doesn't do well for their cultish status, mind you, but it's infectious. In a world where time matters; saying AMRAP instead of as many reps as possible leaves more seconds for, you know, actual rep Barbell Squat: 5 sets of 10 reps. Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip - avoid resting it on your neck. Hug the bar.

"The Seven" Workout, CrossFit WOD | WODwell

554 Kettlebell(s) Workouts (WODs

  1. CFSB broke each day's WOD into two components- a strength WOD and a metcon. You trained the deadlift, squat, press, and power clean separately from the rest of your workouts in an effort to increase your 1RM. Nowadays, CFSB is probably the most common skeleton of a workout you'll do any CrossFit box
  2. HEAVY FRAN. Back in 2013 CrossFit HQ did a workout video together with Rich Froning and Rory McKernan doing the famous Fran with a little twist: 61 kg thrusters and weighted strict pull ups. Heavy Fran. For time: 15-12-9. Thruster 61 kg (135 lbs) Weighted strict pull ups with 20 kg (45 lbs) dumbbell. (Place the dumbbell between your legs.
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  4. The strength part of the WOD will include bodyweight and barbell work - if you don't have a barbell, simply skip or sub the exercise that you don't have equipment for. For example, today has front squats in the strength portion. Skip them or sub kettlebell front squat for low reps (click here for demo)
  5. ute. The air squats and kettlebell swings can be reduced to 15 reps if needed. Equipment Needed and Weight Suggestions. To perform this workout, you will need: Barbell and weights for the push press and thruster. Use the same bar and weight for these two movements
  6. WOD: Monday 210621. Kyle showing the correct form of a box jump. Face and all. WHITEBOARD BRIEF. - Strength: Be smart about your jumps as you shoot for a 5# Shoulder Press PR here. Maintain good posture, ribs tucked down, bend the bar in half and grip the floor with your toes to create as much tension as you can

WOD. In Teams of 02. 20'AMRAP of: • 200m Run Togheter • 50 kettlebell Swing Syncro (24/16kg) • 200m Run Togheter • 50 Power Cleans (115/85 Lbs 1. 10 to 1 Countdown WOD. Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands; squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each. 2. Simple Burpee Workou WOD Toys® Barbell Mini - In Stock! It's light, durable, and so much fun! 36in length, 2.2 lbs comes w/ four Bumper Plates Mini (Pairs o.. $39.99. WOD Toys® Dumbbell Mini - Pre-Order Only! - ETA 8/15/21. Introducing the WOD Toys Dumbbell Mini! A fun and versatile addition for your child's participatio.. $24.99 Necklace Strongman Workout Barbell & Motivational Weight Plate,FitPlate,Bodybuilding Jewelry,Gym,Fitness Gift,WeightLifting,Powerlifting Wod $ 47.59 $52.88 Necklace Runner Motivation Workout, Runner and Motivation Circle,Kettlebell,Fitness,Weight Plate,Workout,Barbell Dumbbell,marathon,Fitmom $ 20.09 $22.3 The Kettlebell is potentially the best full body strength and conditioning tool out there. You can so single or both arm swings and snatches, turkish get-ups, tons of different stabilization drills, as well as countless types of odd object workouts (burden runs, farmers carries etc)

This is a Full Body Routine, a Mix of Conditioning, Functional training and core workout, for both men and women, for Advanced and Beginners and can be done. WOD Toys Kettlebell Kid- Kettle Kid just for your child! 4 inches wide nearing 0.5 pounds made of lightweight, durable plastic & rubber. The Kett The WOD is an AMRAP for 30 min.time, using 2-20kg Kettlebells for load carry at the chest, run to my sled pull devise, pull the sled along the driveway, run back to the gym, do 10 burpees and 5 pull-ups. Did 7 rounds. Great session even getting back to running in boots instead of running shoes. The hot tub was finish of a fruitful day If youre going to spit up, do it in style! Sweet cotton barbells and kettlebells on 100% cotton high quality prefold diaper, use as a diaper changing pad in a pinch. These are great for shower gifts, match with coordinating kettlebell rattle! ***If you are local, message me before purchasing t

Kettlebell Workouts and Challenges 1.0. 1,409 likes · 3 talking about this. Over 40 kettlebell workouts and challenges for the at-home kettlebell enthusiast, MMA and BJJ fighters, and crossfitters When discussing barbell snatch technique, it's flat out essential to have visuals. So first up is a slow motion snatch by Natalie Burgener. Next in line is her father, Coach Mike Burgener, a well-known CrossFit instructor and the resident guru of Olympic Lifting. Finally, you see a few videos of elite level snatches, both men and women

"Colossus KB WOD" Workout, CrossFit WOD | WODwell

Don't Drop the Kettlebells Workout, Functional Fitness

Class descriptions; WOD (workout of the day) Functional fitness is movement that directly translates into daily life. How well we move determines our quality of life. Here at Valkyrie we want to push you to your limits, help you accomplish what you never thought you could, as well as create longevity and a greater da Birthday Fitness WOD Gym Barbell Weights Rings Kettlebell Party Chalkboard Invitations Personalized - We Print & Mail. • Listing is for 1 INVITATION , change the quantity above to the amount of invitations you need before adding to your cart. • Double sided printing available. Option shown as + Back under Invitation Size drop. We got our WOD Toys in the mail a week before Christmas. I spent about an hour laughing hysterically as my two children, ages 4 and 1, tried them out. Up to that point, my 4-year-old daughter had been desperately trying to recreate her own kettlebell with Christmas ornaments and rocks tied to string Keychain Italian Show Workout Motivational FitPlate,Kettlebell,Dumbbell.Fitness,Gym Gift,Bodybuilding,Custom Jewels,Crossfit,Wod and Fit Barbell, Italian Motivational Word, You can choose your favorite Italian Motivational Word Tag 3x1cm Drop Down Fitplate Word: Motivational Word Plate Motivation Word: Your motivational Word, We send them.

Wod & Fit® Sport is Our Passion. INSTAGRAM Followers : 10%Discount. Code: INSTASUMMER18 Gift FREE for Every Order a Kettlebell Wod & Fit® and Dumbbell Hex or Barbell Pendant in all Orders until August 31st . De REGALO Colgante Kettlebell Wod & Fit® y Barra o Mancuerna en Cada Pedido Hasta el 31 de Agosto The second barbell that we use in our gym is the Get RX'd WOD Bar 5.0. This barbell offers a lot of solid construction features and we find its best for more dynamic workout movements such as. Crossfit wod with barbell The Barbell WOD program takes a balanced approach to programming combining the best of California Strength's Olympic weightlifting principles with Powerlifting, Functional Training and Metabolic Conditioning into 60 minute workouts.START YOUR 7-DAY FREE TRIAL The Barbell WOD has been an amazing compliment to my CrossFit training

A Barbell Mini fully loaded to capacity with 12 mini plates will weigh approx. 10.2LB. About WOD Toys ®: Since 2011, WOD Toys ® has been developing its unique line of products in Marysville, Washington, giving youngsters a chance to play along with mom and dad by having their own lightweight, safe versions of traditional cross-training equipment The Barbell Spin is a digital publication for barbell-specific sports content covering CrossFit, Weightlifting, Powerlifting and the NPGL. The goal of The Barbell Spin is to become a contributor-based network with a growing roster of writers and premier contributors creating valuable content every day for fans of their respective sports For Time: 21-18-15-12-9: Front Squats (115/85) (85/65) Kettlebell Swings (53/35) (35/20) Lateral Burpees Over Barbell Pavel Tsatsouline: Return Of The Kettlebell Master. Nick Collias. May 27, 2021 • 10 min read. The kettlebell isn't just for fat-burning. It's a strength-builder that some of the world's mightiest lifters swear by. Hear the case for it from the man who brought it over from Russia! Pavel Tsatsouline doesn't care about your age, weight, or.

"Partner 2" Workout, CrossFit WOD | WODwell

King Kettlebell Workout, Functional Fitness WOD WODwel

BBKB10-4—as in barbell and kettlebell equals okay! 10 0 106 0View Post. Article by Cavemantraining. 67. Kettlebell Challenge Kettlebell Circuit Kettlebell Training Kettlebell Swings Crossfit Box Trx Barbell Squats Athlete Here, we'll keep you updated on our daily workouts and special birthday workouts for our CrossFit Hawaii members. READY, SET, CROSSFIT! March 14 WOD. Barbell Skill: Thruster. 7-5-3-1. 1AE2M. Metabolic Conditioning: Tabata Fran - 8 rounds - (7:50 Childrens Plastic Barbell/plates/kettlebell WOD Toys. Condition is Used. Shipped with USPS See pics. No cracks. Great condition. Barbell is 36. Great quality. Like I said in the title I'm currently doing a tactical barbell Zulu template with a cluster of squat/bench, deadlift/OHP/Weighted Pull-ups for strength 4 times a week, then for conditioning on Mondays i do a 20kg KB descending snatches-clean-swing, a routine that I found on the book Kettlebell Rx, on Tuesday and Thursday I do Wod's on. Get RXd: Fitness Equipment for Functional Training, Weightlifting, Strength and Conditioning, and High Intensity Interval Training. Get RXd Equipment is found in many successful Crossfit Boxes and Gyms around the world. 30+ years in business

"Ogar" WOD | Wod workout, Aerobics workout, Crossfit routines

Kettlebell Workouts and Kettlebell Routine

Archer Pushups — TechniqueWOD 141 w/ Doug Larson. I often want to do heavy pressing, but don't have access to a bench and weights (traveling). When this happens I usually choose to do variations of one arm push-ups; archer push-ups are one of my favorites Category: Apparel SKU: N/A Tags: america flag kettlebell t-shirt. Description. Additional information. Description. Super soft and comfortable unisex shirt in the Heather Black color. Fits a bit slimmer than most t-shirts. Durable rib neckband. Poly-Cotton blend: 50% Polyester / 50% Cotton. Made and printed in the USA Missing a barbell in your life? # barbellworkout # sandbagworkout # wod # pullups # kettlebellswing s # ryourogue # garagegym # crossfit # kettlebellworko ut # kettlebell # logpress # deadlift # squatclean # entrenamiento # homegym # training # gym # workout # homeworkout # sandbagtraining # dumbbell # fitness # strongman # strength # squat. If your sport includes a barbell, gymnastics ring, kettlebell, or pull up bar then don't settle for cheap imitations that either don't work or wear out fast. Get the best! PERFECT FOR ALL BAR EXERCISES - Barbells, dumbbells, kettlebells, gymnastics rings, parallel bars, and pull up bars are murder on your hands Kettlebell. T-shirts, stickers, wall art, home decor, and more featuring designs by independent artists. Find Kettlebell gifts and merchandise printed on quality products that are produced one at a time in socially responsible ways. Every purchase you make puts money in an artist's pocket

"Open 19

The Complete List of Kettlebell WODs - The WOD Generato

Rainbow Kettlebell WOD and Weight Lifting. 68 products with this design. Sleep WOD Bacon - Workout and Weight Lifting. 137 products with this design. Squats And Snatches Barbell. 108 products with this design. Bitch Less Lift More - Funny Weight Lifting WOD. 77 products with this design. Wake Up Kick ASS Repeat Workout Unique Kettlebell stickers featuring millions of original designs created and sold by independent artists. Decorate your laptops, water bottles, notebooks and windows. White or transparent. 4 sizes available Rest for 2 minutes. At 7:00, do 50 sit-ups, then as many kettlebell swings as possible until 12:00. Rest for 2 minutes. Follow the pattern for the last two 5 minute portions. If you're not comfortable with the KB clean and jerks, I'd recommend doing 25 on each side of a single-arm kettlebell push press or a single-arm kettlebell thruster

"Open 20

CrossFit.com: WOD

10 Barbell Cleans 40ft Spider Man 40ft Lunge backwards with a twist right and left. 10 Barbell Front Squats 10 Barbell Push Press 80ft High knees 80ft Butt kickers 10 Barbell Power Cleans with light load. 200m Run. WOD: For Time: Run 800m 10 Power Cleans (135/95#) Run 600m 20 Power Cleans (135/95#) Run 400m 30 Power Cleans (135/95#) Run 200m. Evofit Conditioning WOD 020814. February 8, 95lb barbell. 5 thrusters. 7 hang power cleans. 10 wide stance deadlift to high pull. 9:44. evolution strength and conditioning, fitness training, functional training, kettlebell, kettlebell sport, strongman | Leave a comment. Okay, let's talk about kettlebell brands: #1) Cap Barbell. This would be an ideal first kettlebell. Not too expensive and decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart. The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one Open WOD 16.2. Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars. 50 double-unders. 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars. 50 double-unders. 13 squat cleans, 185 / 115 lb

"McDonald & Galagher" Workout, CrossFit WOD | WODwell"Olaf" Workout, CrossFit WOD | WODwell

The Best CrossFit WODs to do With a Partner Men's Journa

WOD. L1 Conditioning: Partner WOD - AMRAP 30 Minutes: 22 Kettlebell Swings 22 Ball Slams 300m Run 22 Empty Barbell Thrusters 22 Burpee Sprawls-One person working at a time; partition evenly. Both partners run-L2 Conditioning: Partner WOD - 5 Rounds: 22 Kettlebell Swings 22 Box Jumps, 24/20 400m Run 22 Burpees 22 Wall Balls, 20#/14 The Hero WODs. Abbate. Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile. In memory of U.S. Marine Corps Sgt. Matthew T. Abbate. Adambrown. Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball.

Helen WOD. For Time. Three rounds for time: 400-meter run, 21 kettlebell swings (50/35lb), 12 pull-ups. Helen Workout Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once. Try these seven kettlebell exercises. Barbell Journey; Barbell WOD; Contact; Kettlebell Training Brian 2021-01-12T11:59:45-07:00. The kettlebell is a great tool in developing athletic performance. Stringing together simple to complex movements will bring explosive strength and endurance into one powerful movement. Start with simple kettlebell squats and advance to complex Turkish. 3 x 10-15. WOD GUIDANCE & GOALS. Coaches will help you work up to 80% of your 1 rep max either hang clean or split jerk (whichever is your limiting factor). You'll start your first set of the complex at 80%, do 2 sets at 85% and 2 sets at ideally 90%. Each set, you'll perform 2 complexes. After 1 complex, drop the bar after the split jerk. 30 kettlebell swings; 15 burpees; Men 1.5-pood kettlebell Women 1-pood kettlebell. Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that How this CrossFit circuit works: Do 5 circuits for time. Exercises: 400-meter run. 15 barbell overhead squats (95 pounds) The trainer: Grant Foreman, a San Diego, CA-based trainer Why he loves it: Some of the toughest CrossFit WODs are simple couplets (two movements) of a loaded and unloaded movement. 'Nancy' is a perfect blend of a loaded movement and running, but this CrossFit.