Nearly Perfect Crossfit

From the Blog

Wods for the week 12-2-13 to 12-7-13

I’m putting the wods up today before I go to the gym so I can’t tell you yet who won our virtual raffle. You can find out when you come in on Monday.

You can also pick up a schedule for our month-long “plank challenge”. Several people keep requesting planks and other core work. Well, here you go! Start with a plank, held for 20 seconds, today and tomorrow. We will increase to 30 seconds on Tuesday. At the end of this month we should be able to hold a plank for 5 minutes or longer!

And now for the fun I promised you from Lydia.

MONDAY 12-2-13
5 Rounds for time:
400 meter Run
21 Deadlift (185, 135)

TUESDAY 12-3-13
“Russian Subway’
5 Rounds for time:
30 Squats with one Dumbbell (20, 15) “it’s a suitcase”
60 second Wall Sit with weight in your lap
10 Knees to Elbows (no weight)
Shuttle Run (with your weight)

WEDNESDAY 12-4-13
AMRAP in 15 minutes:
10 Turkish Get-ups (35, 25)
100′ Bear Crawl

THURSDAY 12-5-13
“Filthy 50”
For time, 50 reps of:
Box Jumps (24, 20)
Jumping Pull-ups
KB Swings (35, 26)
Walking Lunges
Knees to Elbows
Push Press (45, 35)
Back Extensions (on the floor)
Wall Balls (20, 14)
Burpees
Double Unders

FRIDAY 12-6-13
4 Rounds for time:
10 Skull Crushers  (35, 25) Dumbbell, one only
20 Sit-ups with dumbbell near chest
30 Russian Lunges dumbbell with a twist

SATURDAY 12-7-13
Open gym from 8-10

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