Nearly Perfect Crossfit

From the Blog

Wods for the week 5-18-15 to 5-23-15

For those of you that are doing the strength wods and making progress, keep going. If you want to do more weight training than what is scheduled, you are welcome to use the weight training as your warm-up and do the lifts more often, therefore, making progress more often.

Thank you to the people who have made it possible for me to be gone some of the times I am usually at the gym. I really appreciate your help! There are times coming up this summer that I will be gone on vacation and several of you have stepped up to train hours in my place. For those of you that have to deal with changes in trainers, thank you for your understanding and patience.

MONDAY 5-18-15
4 Rounds for time:
25' Handstand Walk*
40 Sit-ups
20 Jumping Back Squats (50, 40/35)
*scale to walk along a wall or handstand hold for 60 seconds

TUESDAY 5-19-15
Strength WOD: Back Squats
empty bar x 5 reps x 2 sets
add weight x 5 reps
add weight x 3 reps
add weigh x 2 reps
Work Sets:
add weight x 5 reps x 3 sets

Regular WOD:
AMRAP in 15 minutes:
15 KB Swings (53, 35)
10 Russian Lunges (53, 35)
1 Rope Climb

WEDNESDAY 5-20-15
AMRAP in 18 minutes:
15 Calorie Row
20 Sit-ups
20 Overhead Squats (95, 65)
10 Box Jumps (24, 20)
10 Burpees
15 Toes to Bar

THURSDAY 5-21-15
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 weight x 5 reps x 3 sets

Regular WOD:
6 Rounds for reps of:
1 minute Single Unders
1 minute Slam Balls 

FRIDAY 5-22-15
10 Rounds each for time:
100 meter Sprints
90 seconds rest

SATURDAY 5-23-15
Another week of "to be determined"
I will be retaking my Level 1 certificate course with Lydia in Tennessee. I will let you know when I know about Open Gym. We will be closed on Memorial Day, but be ready for a Hero WOD when we come back on Tuesday!

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