Nearly Perfect Crossfit

From the Blog

Wods for the week 1-13-14 to 1-18-14

Several people are doing the 100 days of Burpees challenge. Keep it up! The key to success here is never getting behind! January is easy. Do the day of the month. February is harder. You have to do the day of the month plus 31. Burpees plus math! March is, keep up at all costs or it becomes too hard to finish. April 10th it’s over! Then you get a T-shirt!!

Some people are doing a variation of the Burpee challenge. 1-100 Push-ups going up. And on the same day 100-1 Squats going down. This may prevent some of the injuries to wrists, shoulders and backs.

Others are working on getting back into the habit of eating well. Calories are not the enemy. No food is poison. But if you want to be fit, you need to control what you fuel your body with. Thinking ahead, preparing food you can choose quickly and a little self discipline will go a long way to improving not only your workouts,  but you!

MONDAY 1-13-14
AMRAP in 18 minutes:
12 Toes to Bar
15 Front Squats (95, 65)
18 Double Unders

TUESDAY 1-14-14
“Cindy XXX”
As Far As Possible in 20 minutes:
or For Time with a 20 minute cap:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
* This is 20 rounds of Cindy, or the inside of Murph.

WEDNESDAY 1-15-14
AMRAP in 20 minutes:
15 GHD Sit-ups
21 Deadlifts (135, 95)

THURSDAY 1-16-14
5 Rounds for time:
400 meter Run
21 Clean and Jerk (50, 35) dumbbells

FRIDAY 1-17-14
Death by:
Hang Power Snatch (95, 65) and 2x Bar Facing Burpees*
* the first minute do:
1 Hang Power Snatch and 2 Bar Facing Burpees
the second minute do:
2 Hang Power Snatch and 4 Bar Facing Burpees…
Then:
Rope Climbing Skill work

SATURDAY 1-18-14
Open Gym with Laura
8-10 am

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