Nearly Perfect Crossfit

From the Blog

Wods for the week 6-9-14 to 6-14-14

We can learn!!! More people signed up on line than signed up on paper! However, very few of you signed up at all, so it looks like we are all taking a vacation at the same time. If you signed up on paper for this week, I signed you up on line already. If you didn’t sign up yet, now would be a good time to do that so the trainers know how many to prepare for in each class, or whether to come at all.

A couple of you have figured out how to pay on line too. If that is more convenient for you that is fine. I still like cash and checks. Some of you need to chose which way you want to pay and take care of that this week.

Birthday wods are still an option. if we just missed your birthday let me know what you like, not what your friend hates, and I will include it next week. Any upcoming birthdays let me know too and we won’t have to have belated wods. This week we are celebrating what Val likes! Happy belated birthday, Val.

MONDAY 6-9-14
21-15-9 For time:
Deadlift (225, 155)
Pull-ups
(courtesy of crossfit.com)

TUESDAY 6-10-14
“Val’s B-Day wod”
AMRAP in 14 minutes:
20 Sit-ups
10 Ring Dips
10 GHD Back Extensions*
*Hips anchored on the D-pad, roll back up only

WEDNESDAY 6-11-14
21-15-9 For time:
Squat Cleans (135, 95)
Handstand Push-ups
(courtesy of crossfit.com)

THURSDAY 6-12-14
5 Rounds for time:
400 Meter Run
15 Thrusters (95, 65)
(courtesy of crossfit.com)

FRIDAY 6-13-14
“Randy”
For time:
75 Power Snatch (75, 55)
(courtesy of crossfit.com)

SATURDAY 6-14-14
Open Gym from 8:00 to 10:00

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