Nearly Perfect Crossfit

From the Blog

Wods for the week 3-10-14 to 3-15-24

I looked up and found wods early this week! I hope this doesn’t shock anyone too much, just enough to keep you on your toes is good. Something else about knowing things early is, you can be prepared for what you know! There will be rope climbs on Friday! Long pants and tall socks will make your legs much more comfortable if you plan ahead!
Burpees are adding up quickly. Don’t give up now. There are wods coming up with Burpees in them. Keep up with your current day’s Burpees and use these in the wods for catching up if needed. Be easy on your shoulders and wrists  going down, and do not get behind anymore! You do not want to do much more than the required amount each day from now on!

MONDAY  3-10-14
“Fran”
21-15-9
Thrusters (95, 65)
Pull-ups

TUESDAY 3-11-14
3 Rounds for time:
Run 800 meters
25 Burpees

WEDNESDAY 3-12-14
“Diane”
21-15-9
Deadlift (225, 155)
Handstand Push-ups

THURSDAY 3-13-14
2014 Open #2  (14.2)
Every 3 minutes for as long as possible, complete:
0 – 3:00
2 Rounds of:
10 Overhead Squats (95, 65)
10 Chest to Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats
12 Chest to Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats
14 Chest to Bar Pull-ups
Keep going in this pattern until you can’t finish the reps in the required time. Score is total reps completed in the time allowed.

FRIDAY 3-14-14
3 Rounds for time:
5 Rope Climbs
25 Ring Dips
100 Squats

SATURDAY 3-15-14
Open Gym 8:00 to 10:00

Comments are closed.