Nearly Perfect Crossfit

From the Blog

Wods for the week 3-18-13 thru 3-23-13

I finally got my act together and have the wods with me while I’m sitting at the computer. Sorry about the delay. Now that they are all posted, enjoy the week.

MONDAY 3-18-13
3 Rounds for time:
50 yards (50’x3, there and back and there again) Barbell Overhead Walk (185, 135)
30 yards (50’x2, there and back) Barbell Walking Lunge (185, 135)
50 yards (50’x3) Barbell Farmers Carry (95, 65) in each hand

TUESDAY 3-19-13
AMRAP in 10 minutes:
5 Deadlift (185, 125)
Sprint 100 meters (inside 50’x6, to the wall and back 3 times)

WEDNESDAY 3-20-13
2 Rounds for time:
Run 400 meters (Row 500m)
Handstand Walk 15 meters*
Run 400 meters
30 Pistols
*kick up on the wall and move sideways along the wall from the dip stand to the first red pillar and back, or on the back wall from the boxes to the fan about to the 80% slogan and back.**
**may substituteĀ  Inchworm 100′ (there and back) if you can’t kick up on the wall.

THURSDAY 3-21-13
AMRAP in 15 minutes:
15 Pull-ups
30 second Ring L-sit hold*
*may bend your knees if you can’t make an L

FRIDAY 3-22-13
CrossFit Games Open 13.2
AMRAP in 10 minutes:
5 Shoulder to Overhead (115, 75)
10 Deadlift (115, 75)
15 Box Jumps (24, 20)

SATURDAY 3-23-13
Open Gym from 8-10am
with Dylan

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