Nearly Perfect Crossfit

From the Blog

Wods for the week 11-17-14 to 11-22-14

If there is bad weather and I need to reach you, I will post gym closings as necessary on this website. If you don’t hear anything from me, assume the gym is open as usual. If you decide it is not safe for you to come, please let me know. If the entire class cancels, I’m not going to come either. Especially in winter, do not assume there is a class if you haven’t signed up!

MONDAY 11-17-14
Everyday Warrior #3
warm up, warm up the lift you will do, then:
In 10 minutes you have 6 attempts* to complete your
1 Rep Max of:
Rx category: Overhead Squat
Scaled category: Back Squat
Masters category: Front Squat
*an attempt is taking it from the rack
** If you drop a weight, you must put it back on the rack for another attempt by yourself.

TUESDAY 11-18-14
“Kelsie’s B-Day WOD” (11-8-14)
5 Rounds for time:
25 Double Unders
11 Calorie Row
8 Deadlifts (225, 155)

WEDNESDAY 11-19-14
AMRAP in 20 minutes:
5 Burpees
15′ Rope Climb
30 Double Unders

THURSDAY 11-20-14
Inverse Tabata*
-Shoulder Press (155, 105)
2 minute Rest
-Front Squat (245, 165)
2 minute Rest
-Deadlift (365, 245)
* 10 seconds of work, 20 seconds of rest

FRIDAY 11-21-14
4 Rounds for time:
100′ Russian Lunges (30, 20)
30 Box Jumps (24, 20)
20 Pull-ups

SATURDAY 11-22-14
Open Gym from 8 to 10

2 comments

  1. Kathy Hecht - November 17, 2014 2:04 pm

    Hey Laura! I just wanted to make sure you had my email in case of bad weather.

    Reply
    • Laura Meece - November 22, 2014 2:53 pm

      I have to have it to sign you up. Have you been getting confirmation e-mails when I sign you up for classes? It is the one I’ve been using.

      Reply

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