Nearly Perfect Crossfit

From the Blog

Wods for the week 5-12-14 to 5-17-14

Welcome to our new website! I said I was going to try to add more pictures, but I think I have to work on one new thing at a time. Maybe by next week you can see some improvement! You can schedule on-line now, but you can’t cancel something you scheduled. You can text any of the trainers to let them know you won’t make a class and they can cancel for you. Then all of the trainers can immediately see the new changes. Check that out and see how you like it. You can also pay online now! Most people have already paid for May, so that is ready for you next month. You can still bring me checks and cash, just like before, if you prefer. This is just another option. If you pay a different rate than regular adult, you can select your option from the pull down menu that says adult with an arrow. There are options for discounts for paying in advance, just like now too.

MONDAY 5-12-14
For time:
Start with 5 Burpees, then:
max rep Thrusters (95, 65)
continue doing 5 Burpees at the beginning of each minute
keep going until you complete 100 Thrusters

(adapted from CrossFit Football)

TUESDAY 5-13-14
AMRAP in 18 minutes:
with a barbell (95, 65) and not putting it down in the round do:
3 Deadlift
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

(adapted from CrossFit Kids)

WEDNESDAY 5-14-14
3 Rounds for time:
20 Pull-ups
15 Overhead Squats (95, 65)

(adapted from CrossFit Mom)

THURSDAY 5-15-14
2014 Regional Event #6
For time:
50 Calorie Row
50 Box Jump Overs (24, 20)
50 Deadlift (180, 125)
50 Wall Ball Shots (20, 14)
50 Ring Dips
50 Wall Ball Shots (20, 14)
50 Deadlift (180, 125)
50 Box Jump Overs (24, 20)
50 Calorie Row

(adapted from CrossFit.com)

FRIDAY 5-16-14
5 Rounds for slam ball reps:
in 2 minutes of work do:
2 Power Cleans (185, 125)
max reps of Slam Balls (20)
Rest 1 minute

(adapted from CrossFit Football)

SATURDAY 5-17-14
Open Gym from 8:00 to 10:00
with Dylan

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