Nearly Perfect Crossfit

From the Blog

Wods for the week 2-16-15 to 2-21-15

We have inclement weather coming in, according to the news reports. For those of you signed up for classes, I will text you to make sure you know if classes are cancelled. If you don’t hear anything, classes are on as scheduled, or you didn’t sign up and I didn’t let you know because I didn’t know you were planning on coming. I will decide in the morning, when I see how much snow we actually got, whether we are cancelling classes in the morning or not. Sign up for times you would like to come and I will make sure you get the notice if we close.

Just in case we don’t open in the morning, I have chosen a workout for tomorrow that can be done at home. If you do the wod at home, keep a record of your results and I will post them on the board. A workout is a workout whether you do it at the gym or at home, it counts!

MONDAY 2-16-15
"Hotel WOD #3"
AMRAP in 20 minutes:
5 Push-ups
10 Sit-ups
15 Squats

TUESDAY 2-17-15
AMRAP in 5 minutes:
Clean* & Overhead (155, 105)
*Full Squats, must be in front rack position before going on to overhead
(courtesy of crossfit.com)
Then:
4 attempts for max reps of Double Unders or max reps Single Unders, in a row

WEDNESDAY 2-18-15
"Air Force WOD"
For time:
20 Thrusters (95, 65) for all lifts
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the BEGINNING of every minute
20 minute cap
(courtesy of crossfit.com)

THURSDAY 2-19-15
2015 Festivus Games WOD #1
For time:
Row 1 K
50 Wall Balls (20, 14) (10', 9')
10 minute cap

FRIDAY 2-20-15
For time:
100 Evil Wheels
Then:
4 Rounds of:
25 Double Unders
25 1 Arm DB Power Snatches (50, 45)
25 Slam Balls (20)
(courtesy of crossfitfootball.com)

SATURDAY 2-21-15
Open Gym from 8 to 10 am

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