Nearly Perfect Crossfit

From the Blog

Wods for the week 4-15-13 to 4-20-13

Share the Pain Next week! It may rain several days this week so let’s plan our fun for next week. Of course anytime you want to bring a guest, even if it’s not a planned week of Share the Pain, that’s fine. Always good to share with others.

MONDAY 4-15-13

10 Rounds each for time:

100 Meter Sprint

Rest 90 seconds

TUESDAY 4-16-13

“Jorge”

30 GHD Sit-ups

15 Squat Clean* (155, 105)

24 GHD Sit-ups

12 Squat Clean

18 GHD Sit-ups

9 Squat Clean

12 GHD Sit-ups

6 Squat Clean

6 GHD Sit-ups

3 Squat Clean

*lower the weight until you can do a full squat for each clean

WEDNESDAY 4-17-13

3 Rounds for time:

100′ Walking Lunge (there and back)

50 Squats

25 Good Mornings (45, 35)

THURSDAY 4-18-13

“Diane”

21-15-9

Deadlift

Handstand Push-ups

FRIDAY 4-19-13

5 Rounds for time:

30 Double Unders

30 Kettle Bell Swings (53, 35)

30 Pistols

SATURDAY 4-20-13

Open Gym 8-10am with Dylan

Dylan is not here just to run a clock for whatever you want to do. Benefit from some of his expertise in particular movements and lifts. He will be more help than you can imagine.

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