Nearly Perfect Crossfit

From the Blog

Wods for the week 2-3-14 to 2-8-14

There was a request for a short workout on Monday. This looks short, but not “easy”. Happy to accomodate! Enjoy!

MONDAY 2-3-14
AMRAP in 12 minutes:
9 Front Squats (95, 65)
12 Knees to Elbows
18 Double Unders

TUESDAY 2-4-14
For time:
15 Thrusters (135, 95)
21 Sumo Deadlift High Pulls (135, 95)
12 Thrusters
15 Sumo Deadlift High Pulls
9 Thrusters
9 Sumo Deadlift High Pulls

WEDNESDAY 2-5-14
For time:
Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups

THURSDAY 2-6-14
In 15 minutes do:
1 min: Squats-for reps
2 min: Double Unders-for reps
3 min: Push-ups-for reps
4 min: Back Extensions-for reps
5 min: Pull-ups-for reps
total all reps for score

FRIDAY 2-7-14
“Viking Nancy”*
4 Rounds for time:
Row 500 meters
15 Overhead Squats (95, 65)
*weather permitting you can do real “Nancy”
5 RFT
Run 400 meters
15 OHS (95, 65)

SATURDAY 2-8-14
Open Gym
8-10 am

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