Nearly Perfect Crossfit

Competition WODs

Competition WODs 11-2-15 to 11-6-15

MONDAY 11-2-15 EMOM for 10 minutes: 5 1-arm* DB Thrusters (50,40) 100′ Sprint *alternate arms each round TUESDAY 11-3-15 Reach 10,000 pounds with rounds of: 1 Back Squat 1 Shoulder Press 1 Deadlift in the fastest time possible WEDNESDAY 11-4-15 EMOM for 8 minutes: 10 1-arm KB Power Snatch as[…]

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Competition WODs week 8-31-15 to 9-4-15

I am on my way to Romania as I type. Actually, we are sitting on the runway in St. Louis heading to Atlanta. Getting started on a trip or on a wod always needs a good, deep breath! WOD #1 4 Rounds for time: 10 Russian KB Swings* (70, 53)[…]

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Competition WODs Week of 8-17-15 to 8-21-15

WOD #1 4 Rounds of: 7 Bear Complex* 7 Weighted Pull-ups (25, 15) 3 minutes rest between rounds *increase weight for Bear Complex each round **do 1 Pull-up after the wod is over for each time you come off the pull-up bar or drop the barbell before 7 reps are[…]

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Competition WODS Week of 7-27-15 to 8-1-15

WOD #1 AMRAP in 12 min 10 Ball Slams (20) 5 Pull-ups WOD #2 5 Rounds for distance: 5 min Row- mark distance 5 min Rest WOD #3 5 Rounds for reps: Max Reps Back Squat (225,155) 7 Burpee Box Jumps (20″,18″) WOD #4 Front Squat 10-5-3-1-1-1-3-5-10 WOD #5 5[…]

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Competition WODs Week 7-20-15 to 7-25-15

These are the new extra WODs for people that want more work. Do them as you determine you should! WOD 1: EMOM for 12 min:* 10 Kettlebell Swings (70,53) 150′ Sprint *penalty for each missed round= 60 second plank/round WOD 2: 4 Rounds of: 7 Bear Complex* Rest 90 seconds[…]

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Gym closed today

Maybe on this site everyone will get the message. Stay home, shovel snow, drink something warm, shovel more snow, but don’t come to the gym today. I’m so sorry about not getting the word to people this morning who ventured out to check. Let me know which notices you get[…]

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