Nearly Perfect Crossfit

From the Blog

WODs for the week 6-1-15 to 6-6-15

The wods are written, the trainers for all the classes are scheduled, the schedules are printed so you can pick up your own copy. That means we must be ready for vacations to begin! For some of you that are already on vacation, rest up and come back ready to have more fun. Summer should be a time of fun work! Let’s go!

MONDAY 6-1-15 
21-15-9 for time:
Sandbag Cleans (50, 40)
Hip Extensions*
Toes to Bar
*quads on GHD, back straight, move from straight out to down, hips relax then back up

TUESDAY 6-2-15
Strength WOD: Shoulder Press
work sets: 5 reps x 3 sets
Met con:
4 Rounds for time:
500 Meter Row
400 Meter Run

WEDNESDAY 6-3-15
"Lynne"
5 Rounds for max reps:
Body Weight Bench Press
Pull-ups

THURSDAY 6-4-15
Strength WOD: Back Squats
work sets: 5 reps x 3 sets
Met con:
5 Rounds of:
30 Kettle Bell Swings* (53, 35) in 1 minute**
1 minute Rest
*try American Standard (straight overhead)
**if you fail to get all 30 reps in the minute the penalty for each failed round is 1K Row

FRIDAY 6-5-15
AMRAP in 20 minutes:
5 Tire Flips (Jump in and out after each flip)
100' Sled Push (225, 155)
20 Sit-ups

SATURDAY 6-6-15
Open Gym from 8am to 10am

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