Nearly Perfect Crossfit

From the Blog

ods for the week 5-19-14 to 5-24-14

I’m sad to let you know that David’s mom passed away Saturday night. She had Alzheimer’s and had been bed fast for a while. Arrangements for her funeral will be made this week. I will try to find substitute trainers for the classes Nathan and I will miss. Please understand if a class needs to be cancelled because I can’t find a replacement. Right now, I think I will be gone on Thursday only.

MONDAY 5-19-14
“Helton”
3 Rounds for time:
Run 800 meters
30 DB Squat Cleans (50, 35)
30 Burpees

TUESDAY 5-20-14
Front Squat
3-3-3-3-3

WEDNESDAY 5-21-14
For time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

THURSDAY 5-22-14
For time:
50–40-30-20-10
GHD Sit-ups*
KB Swings (70, 53)
*scale to Abmat if appropriate

FRIDAY 5-23-14
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

SATURDAY 5-24-14
Open Gym from 8:00 to 10:00
with Laura, this week

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