Nearly Perfect Crossfit

From the Blog

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 rest

WEDNESDAY 1-16-13
For time:
21-15-9
Push-ups
Jumping Back Squats (sandbag)
Sit-ups

THURSDAY 1-17-13
“Filthy 50” or “Terrible 25”
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 1-18-13
5 Rounds for time:
400 Meter Run
21 Deadlift (185, 125)

SATURDAY 1-19-13
Last Saturday we did a wod named “Dynamic Equilibrium” that sounded a little complicated, looked a little easy, turned out to be challenging and was a lot of fun. Ask Jenny and Val how fun it was for them and if they would do it again if you came this Saturday. Bring friends-definitely, the more the merrier.

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