Nearly Perfect Crossfit

From the Blog

Wods for the week 10-6-14 to 10-11-14

This is “Share the Pain” week! I hope you found some friends to bring with you. You have a couple more days to make some new friends if you don’t have any right now. It should be a fun week! Sign up on line for yourself  and your friends, so the trainers will know how to prepare for the class.

MONDAY 10-6-14
For time:
200 Double Unders or appropriate scale 
Then:*
Max reps Sit-ups in 2 minutes
Max reps Push-ups, no time limit
*depending on how long it took for the Double Unders

TUESDAY 10-7-4
For time:
400 meter Walking Lunges*
*you may wear knee pads but they must touch the ground LIGHTLY. No crashing down on your knees because they are protected. You loose part of the work that way!

WEDNESDAY 10-8-14
"Griff"
2 Rounds for time:
Run 800 meters 
Run 400 meters backwards 

THURSDAY 10-9-14
5 Rounds for time:
100' Bear Crawl
10 Lateral Med Ball Throws (20, 14)
15 KB Swings (53, 35)
20 Dumbbell Push Press (35, 25)

FRIDAY 10-10-14
Tabata: Bottom-to-Bottom Squats
Then: AMRAP in 8 minutes:
5 Tire Flips
10 Slam Balls
15 Burpees

SATURDAY 10-11-14
Open Gym from 8 to 10
Still "Share the Pain"
Still time for fun!


															

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