Nearly Perfect Crossfit

From the Blog

Wods for the week 11-10-14 to 11-15-14

For those of you who signed up for the Everyday_Warrior Battle wods, you should have posted your results for workout #1 by now on the leader board. We have another Battle wod this week. If you aren’t able to do the wod on the scheduled day, you can do it another day so that you can post your results before the deadline of 5pm Sunday. See where you compare with others in your category. I don’t like my ranking now that everyone has posted. At least I have a chance to improve this week!

We are doing some delayed birthday wods this week and next. If you want to participate in having others celebrate your birthday, start thinking about what you would like people to do WITH you for your birthday wod.

MONDAY 11-10-15
4 Rounds for time:
400 Meter Run
20 Ring Dips

TUESDAY 11-11-14
Everyday_Warrior Battle WOD #2
12 minute AMRAP
10 Deadlift (185, 135) (135, 95)
15 Wall Balls (20, 14*) (14, 10)*
30 Double Unders Rx or (3:1)/3
*9′ target
score is total reps in 12 minutes

WEDNESDAY 11-12-14
5 Rounds for time:
9 Deadlift (135, 95)*
6 Hang Power Snatch (135, 95)
3 Over Head Squats (135, 95)
*use 1 bar for all lifts, unless OHSquats are extremely light

THURSDAY 11-13-14
Laura M. Meece’s B-Day wod from 11-3-14
3 Rounds for time:
10 Sand Bag Cleans* (50, 40)
15 Slam Balls
20 Walking Lunges
11 Sledge Hammers (16)

FRIDAY 11-14-14
“Barbara”
5 Rounds (each) for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between each round

SATURDAY 11-15-14
Open Gym from 8 to 10 am

1 comment

  1. pam - November 10, 2014 7:11 am

    Can I do monday work out on tuesday? Also is there a way to have yoga on a regular basis? Also I would like to sign up for thursday at 7 am and friday at 7 am thanks. Pam L

    Reply

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