Nearly Perfect Crossfit

Workout of the Day

Wods for the week 3-18-13 thru 3-23-13

I finally got my act together and have the wods with me while I’m sitting at the computer. Sorry about the delay. Now that they are all posted, enjoy the week. MONDAY 3-18-13 3 Rounds for time: 50 yards (50’x3, there and back and there again) Barbell Overhead Walk (185,[…]

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Wods for the week 3-11-13 thru 3-16-13

You have found the website and the wods for the week! Here they are for all who want to check them out before they get to the gym.  MONDAY 3-11-13 “Adrian” 7 Rounds for time: 3 Forward Rolls (may substitute Burpees) 5 Wall Climbs (may substitute kick-ups on the wall)[…]

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Wods for the week (3-4-13 thru 3-9-13)

MONDAY 3-4-13 5 Rounds for time: ~100 meter Shuttle Run* 100′ Walking Lunge-from one wall to the other and back 30 Squats *Run from 1-2 and back 1-3 and back 1-4 and back 1-5 and back touch one hand to the floor and one foot over the line TUESDAY 3-5-13[…]

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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:[…]

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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[…]

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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:[…]

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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[…]

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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[…]

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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[…]

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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[…]

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