Nearly Perfect Crossfit

From the Blog

Wods for the week 2-17-14 to 2-22-14

Dylan said he is ready for anyone that wants to start a weight training program now. You can contact him for details. This is something that can be done during your regular warm-up time. There’s no reason to have to come back for another hour.

People that are doing the Burpee Challenge, DO NOT GET DISCOURAGED!!!! If you get behind, don’t worry about catching up all in one day. We have wods with more Burpees in them than you’ll need for that day. You can use these days to help you catch up on earlier days you didn’t get finished. Then keep up! If you keep up, you never have to do more than 100 in a day! That’s worth it all!

MONDAY 2-17-14
3 Rounds for time:
20 Hang Power Cleans (115, 75)
20 Burpees
20 Knees to Elbows

TUESDAY 2-18-14
1/4 “Murph”
Run 400 meters
25 Pull-ups
50 Push-ups
75 Squats
Run 400 meters

WEDNESDAY 2-19-14
3 intervals of 2 minutes Row, for calories, and 2 minutes Rest.
1st rest interval AMRAP
     Thrusters (95, 65)
2nd rest interval AMRAP
     Power Snatch (95, 65)
3rd rest interval AMRAP
     Squat Cleans (95, 65)
add reps to calories for each interval, then total for score.

THURSDAY 2-20-14
5 Rounds for time:
5 GHRs
10 Slam Balls
15 Ring Dips
20 Evil Wheels
25 Squats

FRIDAY 2-21-14
3 Rounds for time:
100′ Bear Crawl – there and back
5 Burpees
100′ Russian Lunges* (35, 25)
5 Burpees
100′ Farmers Walk* (53, 35)
5 Burpees
* each time you put the weight down add 5 Burpees to the amount already required.

SATURDAY 2-22-14
Open gym 8-10 am
Then at 6:00 pm join us for our 3rd anniversary celebration at Wings Etc. in Jackson.

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