Nearly Perfect Crossfit

From the Blog

Wods for the week 5-27-14 to 5-31-14

I’m posting early so you won’t be surprised on Monday when there are no classes. We are going to be closed all day on Monday for Memorial Day. Of course your surprise is that I’m actually posting early!

If you are on line this weekend, see if you can sign up for the classes you want by yourselves. If you haven’t signed up by Monday night, I will sign you up for the days you wrote on the paper list. Hopefully we won’t both be signing up at the same time and messing each other up. I did that last week to Michelle.

I’m adding a movie this week to see what I can do technologically. This one has a title. “What is Renee famous for?” (Inserted movie) Shoot! It wouldn’t work! The answer is: ______________!

MONDAY 5-26-14
CLOSED

TUESDAY 5-27-14
Lydia’s Birthday Wod*
5 Rounds for time:
21 Renegade Push-ups (30, 20)
25 Pistols-alternate legs
*on 5-25-14 Lydia turns 21.

WEDNESDAY 5-28-14
5 Rounds for time:
100′ Walking Lunge Steps
100′ Burpee Broad Jumps

THURSDAY 5-29-14
“McGhee”
AMRAP in 30 minutes:
5 Deadlift (275, 185)
13 Push-ups
9 Box Jumps (24, 20)

FRIDAY 5-30-14
Back Squat*
10 x 2 @ 50% of 1 Rep Max
10 x 1 @ 60%
5 x 2 @ 70%
5 x 1 @ 80%
1 x 2 @ 85%
* pause 1/2 way down,
go all the way down,
pause 1/2 way up,
go all the way up

Then: AMRAP in 8 minutes:
20 Sledge Hammers
10 Step-ups (24, 20) with 25% wt.

SATURDAY 5-31-14
Open Gym 8:00 to 10:00
With Dylan.

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