Nearly Perfect Crossfit

From the Blog

Wods for the week 5-13-13 to 5-18-13

MONDAY 5-13-23
5 Rounds for time
13 Jumping Lunges
13 Box Push-up, Pass through, Dip, Pass through

complex

TUESDAY 5-14-13
“Nancy”
5 Rounds for time
400 meter Run
15 Overhead Squat (95, 65)

WEDNESDAY 5-15-13
“Michael”
3 Rounds for time
800 meter Run
50 Back Extensions
50 Sit-ups

THURSDAY 5-16-13
5 Rounds
5 Dumbbell Deadlift
5 Dumbbell Hang Cleans
5 Dumbbell Push Press
5 Dumbbell Squats
Increase weight each round, rest as needed between rounds, not for time.

FRIDAY 5-17-13
21-15-9
Handstand Push-ups
Pull-ups

SATURDAY 5-18-13
Open Gym 8-10am with Dylan

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