Nearly Perfect Crossfit

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Wods for the week 4-20-15 to 4-25-15

For those of you that are doing the strength wods, I hope you are keeping a book. You will need to look at your records to find out what you did last time on the lifts, so you can add to the work sets. The idea is to start with an EMPTY BAR, EVERY TIME and have a goal weight in mind for the work sets. Divide that weight difference between the empty bar and the goal weight into relatively even increments to add each time for your warm-up sets. If you have done this lift before, you have a record to look at. If you did the work sets like you were supposed to, lifting the heaviest weight for the correct reps and completing all of the sets required, you should add weight to that work set goal. If you didn’t complete all of the sets because it was too heavy, decrease your weight accordingly so you can complete the work sets correctly. If you were too light on the work sets, you can be a little more aggressive adding weight this time. The goal is steady and consistent progress.

The Festivus Games were fun! Everyone that went said they had fun whether they were there to participate or compete. I don’t think you will be able to see our world wide scores though. The website crashed because of all the activity. The site was not able to handle all the traffic and shut down the server. They said they got a new server but would probably not be able to go back and input all the scores that had to be calculated manually at each local host gym. You will have to take our word for it, it was fun and we all did great! We did bring something home for you, a souvenir of sorts. Enjoy it on Monday!

MONDAY 4-20-15
Strength WOD: Back Squat
empty bar x 5 reps x 2 sets
add weight x 5 reps
add weight x 3 reps
add weight x 2 reps
work sets: add 10/5 lbs to last work sets
add weight x 5 reps x 3 sets

Regular WOD: Festivus Games WOD #4
For time:
50 Air Squats (buy in)
then: 21-15-9
Hanging Knee Raises
Hand Release Push-ups
Deadlift (185, 135)

TUESDAY 4-21-15
7 Rounds for time:
7 Push-ups
7 Squats
7 Sit-ups
7 Burpees
7 Lunges
7 Russian Twists (Med Ball 20, 14)
7 Ring Dips

WEDNESDAY 4-22-15
5 Rounds for time:
10 Squat Cleans (95, 65)
30 Second L-sit
10 Squat Cleans (95, 65)
60 Second Pull-up Bar Hang

THURSDAY 4-23-15
Strength WOD: Shoulder Press
empty bar x 5 reps x 2 sets
add weight x 5 reps
add weight x 3 reps
add weight x 2 reps
work sets: add 5/2 lbs to last work sets
add weight x 5 reps x 3 sets

Regular WOD:
AMRAP in 15 minutes:
7 Push Press (135, 95)
10 Overhead Squat (135, 95)
15 GHD Sit-ups

FRIDAY 4-24-15
"Fran" meets "Karen"
For time:
63 Wall Balls (20, 14) 10', 9'
21 Pull-ups
45 Wall Balls
15 Pull-ups
27 Wall Balls
9 Pull-ups

SATURDAY 4-25-15
Open Gym from 8-10 am
Yoga from 10-11 am

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