Nearly Perfect Crossfit

From the Blog

WODs for the week 3-23-15 to 3-28-15

This is our last week for the Open workouts. 15.5 will be released on Thursday. This has been so much fun that I think we can keep it going through the Masters Qualifiers at least! Then there are the Festivus Games. Those signed up as competitors and those going to cheer them on can car pool to Marion for a fun day on April 18. The competition scheduled in May at CrossFit 573 is still on, if anyone is interested in a very local competition.

MONDAY 3-23-15
10-9-8-7-6-5-4-3-2-1 for time:
Wall Ball Shots (20, 14)
Med Ball Cleans* (20, 14)
200 Meter Med Ball Run (after each round)
* full squats

TUESDAY 3-24-15
AMRAP in 20 minutes:
10 Calorie Row
20 Abmat Sit-ups
30 Single Unders

WEDNESDAY 3-25-15
CrossFit Total*
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
* You are allowed to warm up each of these lifts before the three attempts at your max lift. The total is your top score in each lift added together. The lifts must be done in this order. There is no time limit, but they must all be completed in one session.

THURSDAY 3-26-15
Team "Deck of Cards" for time and reps:
Deal out one Deck of Cards for each two people in the class. If there is an uneven number of people, deal one "dummy" hand. Each person turn over one card in your hand and do the required movement before going on to the next card. When you finish the hand you have been dealt yell "time". Your time and number of reps completed will be your score.
Hearts = Sit-ups
Diamonds = Squats
Spades = Push-ups
Clubs = Pull-ups
Jokers = Burpees
2-10 do face value reps
A do 11 reps
J, Q, K do 10 reps
Joker do 50 reps

FRIDAY 3-27-15
Open Wod 15.5

SATURDAY 3-28-15
Open Gym from 8 to 10
Yoga from 10 to 11
It is very freeing to watch and move along with a video and be able to say what we like and what we don't care for without hurting anyone's feelings. Come join us and stretch after a hard week.

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