Nearly Perfect Crossfit

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WODs for the week 11-4-19 to 11-9-19

I figured out what I want for my birthday wod. Just remember, you can and should scale the movements that are bad for your health! I like these, but I might be alone in my enjoyment. When it’s your birthday, choose what you like. That’s what makes birthday wods so much fun, they are all so different! Kathy’s wod (cupcakes) are still in the gym for you to enjoy. Take one before they go bad and then we have a few weeks to clean up our eating before the holidays. This is not a sustainable diet for our health.

We have one more Open WOD to complete after Monday. I am always ready for the Open to be over after the 4th WOD. Especially after already having one Open this year! Then we can get back to our normal routine of getting stronger, better and faster!

MONDAY 11-4-19
AMRAP in 20:00
"Mary"
5 Handstand Push-ups
10 Pistols
15 Pull-ups
OR
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 11-5-19
Strength WOD: Back Squat
then:
Laura M Birthday WOD: (11-3-58)
3 Rounds for time:
11 Sandbag Cleans (50,40)
58' Walking Lunges
61 Double Unders

WEDNESDAY 11-6-19
Partner WOD: For time and reps
"Deck of Cards"
Hearts=Burpees
Diamonds=Sit-ups
Clubs=Squats
Spades=Ring Rows
Jokers=KB Swings (53,35)

THURSDAY 11-7-19
Strength WOD: Power Clean
then:
"Jackie"
For time:
1000 meter Row
50 Thrusters (45,35)
30 Pull-ups

FRIDAY 11-8-19
Open WOD: 20.5

SATURDAY 11-9-19
Open Gym from 8 to 10 am

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