Nearly Perfect Crossfit

From the Blog

Wods for the week 12-30-13 to 1-4-14

For anyone doing the plank challenge, you’re almost done! Five minutes tomorrow then your PR on Tuesday! For those of you that want to do the plank challenge next month, you can extend the days if it moves up too quickly.

Then, of course, Wednesday is the beginning of a new year. Anyone who wants to begin a Burpee challenge, do one on Wednesday, two on Thursday… We did this two years ago. Many of you weren’t here then and we want to make sure you have the same opportunity.

MONDAY 12-30-13
“TK”
AMRAP in 20 minutes:
8 Strict Pull-ups
8 Box Jumps (36, 30)
12 Kettle Bell Swings (70, 53)

TUESDAY 12-31-13
(Morning classes only)
For time:
20 Shoulder Press-pick a weight
20 Squats
20 Push Press-increase weight
20 Squats
20 Push Jerk-increase weight again
20 Squats

WEDNESDAY 1-1-14
Happy New Year!
Gym Closed
1 Burpee at home

THURSDAY 1-2-14 (2 Burpees)
“DG”
AMRAP in 10 minutes:
8 Toes to Bar
8 Dumbbell Thrusters (35, 25)*
12 Walking Lunges (35, 25)*
* one dumbbell in each hand

FRIDAY 1-3-14 (3 Burpees)
4 Rounds for time:
400 meter Run
50 Squats

SATURDAY 1-4-14 (4 Burpees)
Open Gym 8-10 am

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