WOD

Mon, Feb 16

Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Fri, Mar 6, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Coach J

Today we have a twist on the classic benchmark workout Nancy. First twist is it'll be performed interval style. With that, the expectation is to go hard each round. Second twist is due to mother nature. Instead of running well be performing the cardio component indoors.

If you have a previous score for Nancy you can review that to estimate what your 'per round' time was, then try to beat it with the built-in rest.

The Open starts next week! Get signed up at games.Crossfitallure.com. information was sent yesterday in email. Sign up and join a team!!!



Most Recent Benchmark:
Max Height Box Jump on Feb 20, 2026 (1 day ago)
CrossFit 20260216Upperbody Strength 20260216Strict Press MaxOther ResultsTHE OPEN đź’Ş

CrossFit 20260216


(Time)
WARM-UP:
200m walk
200m run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 air squats
200m run, fast

WOD MOVEMENT REVIEW & WARM-UP:
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
– Build in load

WOD: Every 5:00 for 25:00
Rx:
STIMULUS 10:00-15:00 of cumulative work
400m run
15 overhead squats (95/65)
– Rest the remainder of the 5:00

MODIFICATIONS:
-Run, modify distance to complete in 1:15 or less
-Overhead squat, modify weight and/or reps then movement, e.g., front squats or overhead lunges

STIMULUS NOTES:
10:00-15:00 of cumulative work
Hard push to complete work in 2:00-3:00 for 2:00-3:00 to rest between intervals
Run efforts in 1:05-1:15
Overhead squats in :30-:45 and 1-2 sets

STRETCHING: 2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 samson stretch

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1st14:39 Natalie Mon, Feb 16, 2026
2nd14:58 Kelly Mon, Feb 16, 2026
3rd15:02 Carmille Mon, Feb 16, 2026
1st13:16 RxJoey P Mon, Feb 16, 2026
2nd13:26 Brandon Mon, Feb 16, 2026
3rd13:38 Coach C Mon, Feb 16, 2026

Joey P13:16 Rx
Brandon13:26
M
Coach C13:38
M
Natalie14:39
M
Aaron D14:41
M
Kelly14:58
M
Carmille15:02
M
Chloe16:11
M
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