Nearly Perfect Crossfit

Workout of the Day

Workout of the Day (2-25-13 thru 3-2-13)

Thanks to everyone who made our anniversary dinner a success. There were 37 people who came and joined in the party at least for a short time. You are the reason we have a gym to celebrate with and I appreciate everyone of you. MONDAY 2-25-13 AMRAP in 7 minutes:[…]

Read More »

Workout of the Day (2-18-13 thru 2-23-13)

MONDAY 2-18-13 AMRAP in 15 minutes: 10 KB Swings (70, 53)* 10 Box Jumps (24) 10 Ring Dips *try heavy and high and get fewer rounds. TUESDAY 2-19-13 Power Clean* 1-1-1-1-1-1-1 *not a full squat under the bar “Grace” 30 Clean and Jerk (135, 95)** **full squat under the bar[…]

Read More »

Workout of the Day (2-11-13 thru 2-16-13)

MONDAY 2-11-13 “Annie” For time: 50-40-30-20-10 Double Unders* Sit-ups *If you can’t do very many Double Unders but you can do some, try them all and count each attempt. If you can’t get any Double Unders do 3:1 Singles TUESDAY 2-12-13 Shoulder Press 3-3-3-3-3-3-3 Mom wod: 5 Rounds for time:[…]

Read More »

Workout of the Day (2-4-13 thru 2-9-13)

MONDAY 2-4-13 3 Rounds for time: 30 Pull-ups 30 Deadlift – 155#* 30 Box Jumps – 24″* * try to scale only as needed TUESDAY 2-5-13 7 Rounds for time: 10 Med Ball Cleans 10 Burpees WEDNESDAY 2-6-13 “Gwen” 15-12-9 Clean & Jerk (choose your own weight) Touch and go[…]

Read More »

Workout of the Day (1-28-13 to 2-2-13)

MONDAY 1-28-13 For Time: 15 Thrusters (135, 95) Row 250 meters 20 Thrusters (95, 65) Row 500 meters 30 Thrusters (65, 45) Row 1000 meters TUESDAY 1-29-13 3 Rounds for time: 25 Dumbbell Shoulder Press (45, 30) 20 Double Unders WEDNESDAY 1-30-13 “Sean” 10 Rounds for time: 11 Chest to[…]

Read More »

Workout of the Day (1-21-13 to 1-25-13)

MONDAY 1-21-13 “Mary” AMRAP in 20 minutes: 5 Handstand Push-ups 10 Pistols 15 Pull-ups TUESDAY 1-22-13 “Etta” 30-20-10 Deadlift (185, 125) Box Jump (24, 20) Push-up WEDNESDAY 1-23-13 for time: 30 Handstand Push-ups 40 Pull-ups 50 Kettle Bell Swings (53, 35) 60 Sit-ups 70 Burpees THURSDAY 1-24-13 Front Squat 1-1-1-1-1-1-1[…]

Read More »

Workout of the Day (1-14-13 to 1-19-13)

MONDAY 1-14-13 “Fran” For time: 21-15-9 Thrusters (95, 65) Pull-ups TUESDAY 1-15-13 5 Rounds of: 30 Kettle Bell Swings (53, 35)* in 1 minute or less 1 minute rest * penalty for not getting 30 KB Swings in the minute = 15 Burpees to be completed after the last minute[…]

Read More »