Nearly Perfect Crossfit

Workout of the Day

Wods for the week 6-10-13 to 6-15-13

Have the wods seemed especially hard the past few weeks? This is the time for deciding who is fit enough to compete in the games. These wods are meant to be hard and should be scaled appropriately. The trainers are here to push you farther than you think you can[…]

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Wods for the week 6-3-13 to 6-8-13

MONDAY 6-3-13 “Jack” AMRAP in 20 minutes: 10 Push Press (115, 75) 10 KB Swings (53, 35) 10 Box Jumps (24, 20) TUESDAY 6-4-13 3 Rounds for time: 400 meter Run 15 sec hang from the pull-up bar 5 Lefthand Turkish Get-ups (45, 30) 15 sec hang 5 Righthand Turkish[…]

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Wods for the week 5-28-13 to 6-1-13

Lots of people do a traditional “Murph” for Memorial Day. We are going to be a little different and do it on Friday instead, so you can get ready. TUESDAY 5-28-13 “Omar” 10 Thrusters (95, 65) 15 Bar-facing Burpees 20 Thrusters (95, 65) 25 Bar-facing Burpees 30 Thrusters (95, 65)[…]

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Wods for the week 5-20-13 to 5-25-13

Brian, David, Lydia and I have learned so much today at Kelly Starret’s mobility cert. I promise to teach you a little of what I learned each day rather than everything all at once. There are several things I learned that we need to correct. We will work on all[…]

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Wods for the week 5-13-13 to 5-18-13

MONDAY 5-13-23 5 Rounds for time 13 Jumping Lunges 13 Box Push-up, Pass through, Dip, Pass through complex TUESDAY 5-14-13 “Nancy” 5 Rounds for time 400 meter Run 15 Overhead Squat (95, 65) WEDNESDAY 5-15-13 “Michael” 3 Rounds for time 800 meter Run 50 Back Extensions 50 Sit-ups THURSDAY 5-16-13[…]

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Wods for 5-6-13 to 5-11-13

MONDAY 5-6-13 Deadlift 3-3-3-3-3 mini wod: 3 Rounds for time: 10 Deadlift @ 50% max 200 meter Run TUESDAY 5-7-13 “Elizabeth” 21-15-9 Clean (135, 95) Ring Dips WEDNESDAY 5-8-13 For time: 20 Shoulder Press (95, 65) 20 Squats 20 Push Press (115, 75) 20 Squats 20 Push Jerk (135, 85)[…]

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Wods for the week 4-29-13 to 5-4-13

This is for those of you that start checking to see if I’ve posted the wods yet. It’s not even Sunday, much less, late in the evening!   MONDAY 4-29-13 “Schmalls” for time:* Run 800 meters Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KB Swings (53,[…]

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Wods for the week 4-22-13 to 4-27-13

“Share the Pain” this week! Bring your friends to check our wods this week for free. The Nutritional Challenge is not over. I’ve been getting less meal records lately. Are you keeping track of what you’re eating and just not writing it down? Don’t give up now. Some of you[…]

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