Nearly Perfect Crossfit

From the Blog

or the week 12-8-14 to 12-13-14

We have had some really fun wods lately. Anyone with suggestions can drop them in the suggestion box on the wall by the office. Speaking of fun, our Christmas Party will be at the gym on Saturday December 20th at 6:00 pm. Bring a dish to share and your family to celebrate with us. We can eat, drink and play games all night if we want!

Don’t forget to bring your training fees in to the gym when you come in this week if you haven’t paid yet. Some people paid very early this month but not all of you. Just a reminder that the year is going faster as it nears the end.

MONDAY 12-8-14
For time:
21-15-9
Goblet Squats (35, 26)
Knees to Elbows
Good Mornings (45, 35)

TUESDAY 12-9-14
"Death By" 
Lateral Med Ball Jumps*
*over and back equals 1
Mini wod:
Tabata Push Press (45, 35)

WEDNESDAY 12-10-14
AMRAP in 20 minutes:
10 Pull-ups
20 Back Squats (95, 65)
30 Double Unders

THURSDAY 12-11-14
For Time:
30 Calorie Row
30 Dips
30 Sumo Deadlift High Pulls (75, 55)
30 Push-ups
30 Kettle Bell Swings (53, 35)
30 Burpees
30 Pull-ups
30 Thrusters (75, 55)

FRIDAY 12-12-14
Split Jerk
5-5-5-5-5
Mini wod:
Sit-ups in 2 minutes

SATURDAY 12-13-14
Open Gym from 8:00 to 10:00 am
Think of a wod you can do that shows off the date! 
Maybe 3 rounds of your 3 favorite movements, 12 reps each the first round, 13 reps the second round, 14 reps the last round. 
Have fun with it! I will be having my own fun with Nathan in Springfield where we will be taking our Level 2 Certs.
Yoga this week from 10:00 to 11:00 am

 

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