Nearly Perfect Crossfit

From the Blog

Wods for the week 12-22-14 to 12-27-14

This is the last full week of 2014. But it is not exactly a full week in the gym. There will be classes only in the morning on Christmas Eve and no classes at all on Christmas Day. The same will be true for next week when there will be morning classes only on New Year’s Eve, and no classes at all on New Year’s Day.

At the Christmas party we made up new movements for the 12 Days of Christmas. They sort of go along with the days of the song. You can enjoy them all on Tuesday! It should be lots of fun!

MONDAY 12-22-14
"Death By"
Ring Push-ups (straight, 6" off the ground)*
Rest 5 minutes
"Death By"
Front Squats (body weight)
* no knees, raise the rings to a height that you can push-up, measure the distance for the scale
(courtesy of crossfit.com)

TUESDAY 12-23-14
"12 Days of Christmas"*
12 Deadlift (225, 155)
11 Toes to Bar
10 Box Jumps (24, 20)
9 Lateral Lunges
8 Goblet Squats (53, 35)
7 Pistols
6 Burpees
5 Dips on Rings
4 Pull-ups
3 Good Mornings (45, 35)
2 Supermans (3 seconds hold)
1 Sumo Deadlift High Pull (75, 55)
* Sing from 12 down, 11 down, 10 down...

WEDNESDAY 12-24-14 Morning Classes Only
5 Rounds for time:
200' Sled Push (225, 155)
20 Lateral KB Swings (35, 26)
20 Slam Balls (20)

THURSDAY 12-25-14
GYM CLOSED

FRIDAY 12-26-14
AMRAP in 15 minutes:
50' Overhead Walking Lunges (45, 35)*
50' Burpee Broad Jumps
100' Farmers Carry (53, 35)**
* use bar
** weight in one hand "There" and other hand "Back" no setting the weight to change hands or at any other time, penalty is 10 Burpees

SATURDAY 12-27-14
Open Gym from 8:00 to 10:00
No Yoga this week, it will be back the first two weeks in January.

Have your say