Nearly Perfect Crossfit

From the Blog

Wods for the week 11-3-14 to 11-8-14

Thank you all who participated in the “Pride in our Gym” wods. The mats are clean. The floor and walls are clean. The vapor barrier should keep the moisture condensation on the cement away from the mats and away from us. I didn’t have to do everything by myself and you have an investment on keeping it clean!

This week and next are going to be filled with celebrations! Birthday WOD celebrations! We are making up for missing Dixie’s birthday last week. Then this week we have three more birthdays, Leanna’s, Kelsie’s and mine. We will save two of the celebrations for next week, Kelsie’s and mine. Who else needs to have some input on birthday WOD suggestions? Speak up, we would love to celebrate with you even if it is past the real date.

MONDAY 11-3-14
Dixie’s B-Day WOD
3 Rounds for time:
400 Meter Run
10 Good Mornings (45, 35)
28 Sit-ups
10 Good Mornings (45, 35)
28 Wall Ball Shots (20, 14)

TUESDAY 11-4-14
Everyday_Warrior Battle WOD #1
AMRAP in 7 minutes:
(Rep Ladder Doubles)
2 Cleans* (135, 95)=Rx, (95, 65)=Scaled and Masters
2 Box Jump Overs** (24, 20) no scale
4,4
8,8
16,16
32,32…
Score is total reps in 7 minutes
*Power or Squat, from the ground each rep
**Both feet on top of the box, no hands, may jump or step up then over, no need to stand all the way up on top of the box.

WEDNESDAY 11-5-14
3 Heroes adaptation
“Ozzy, Sham, Ned”
3 Rounds for time:
11 Deadlifts (225, 155)
100′ Bear Crawl
11 Back Squat (135, 95)
100′ Bear Crawl
11 Handstand Push-ups
100′ Bear Crawl

THURSDAY 10-6-14
Leanna’s B-Day WOD
38 Double Unders
5 Rounds of:
11 GHD Sit-ups
11 KB Swings (53,35)
11 Shoulder Press (75, 55)
38 Double Unders

FRIDAY 11-7-14
For time:
21-15-9
Front Squats (185, 125)
Pull-ups
Ring Dips

SATURDAY 11-8-14
Open Gym from 8 to 10
NO Yoga this week, next session is November 29 at 10:00

Have your say