Nearly Perfect Crossfit

From the Blog

Wods for the week 4-1-13 thru 4-6-13

There are other pages to check out along with the wods. I’m trying to post some of the pictures I’ve taken lately. They will be posted on the inspiration blog section. I’m eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog. I’m having a little trouble with the pictures, we move so fast we sometimes become invisible.

MONDAY 4-1-13
NO WOD TODAY
April Fool’s!
“Nasty Girls”
3 Rounds for time:
50 Squats
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
10 Hang Power Cleans (135, 95)

TUESDAY 4-2-13
“Cameron”
For time:
50 Walking Lunge Steps
25 Pull-ups
50 Box Jumps (24, 20)
25 Triple Unders (sub Double Unders)
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wall Ball 2 fer 1’s (sub Wall Ball Shots) (20, 14)
50 Sit-ups
5 Rope Climbs

WEDNESDAY 4-3-13
CrossFit Games Open 13.4
AMRAP in 7 minutes:
3 Clean and Jerk* (135, 95)
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12…15…18…21…24…
*may do power cleans but must stop at shoulder to do the overhead, snatches are not acceptable.

THURSDAY 4-4-13
Thrusters
2-2-2-2-2-2-2
mini wod:
3 Rounds for time:
12 Thrusters at 75% of max
12 Kettle Bell Swings (53, 35)
12 GHD Sit-ups

FRIDAY 4-5-13
5 Rounds for time:
400 meter Run
21 Deadlift (185, 125)

SATURDAY 4-6-13
Open Gym from 8-10am

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