Nearly Perfect Crossfit

From the Blog

WODs for the week 7-22-19 to 7-27-19

So many birthdays to celebrate this week! There are 3 to fit in. I think you will all appreciate most of them. Can’t say for sure which ones, but that’s how it goes with birthday wods.

I have been asking for volunteers to open the gym while the CrossFit Games are going on. I appreciate your help. I will post the names and numbers of people volunteering on the white board along with the days and times they will be there. Make sure you have these numbers so you can text THEM if you are not going to make it for the time you signed up.

MONDAY 7-22-19
Chris Watson's Birthday WOD (7-27-88)
Strength WOD: Bench Press 1 Rep Max
then:
For time:
727 meter Row
11 GHD Sit-ups
11 Pull-ups
11 Slam Balls (25,20)
11 Push-ups
11 Handstand Push-ups
11 Toes-2-Bar
11 Sandbag Cleans (50,40)
11 Wall Balls (20,14) 10' 9'
30 Box Jumps (24,20)
1 "Big Tire" Flip

TUESDAY 7-23-19
Megan Collier's Birthday WOD (7-19-88)
7 Rounds for time:
10 Cleans (95,65)
9 Jerks
8 Toes-2-Bar
8 Lunges

WEDNESDAY 7-24-19
AMRAP in 20:00
5 Med Ball Cleans (20,14)
10 Pistols
15 Double Unders

THURSDAY 7-25-19
Strength WOD: Back Squat
then:
For time:
21-15-9
Box Jumps (24,20)
KB Swings (53,35)
Sumo Deadlift High Pull (75,55)

FRIDAY 7-26-19
Anna Whitlock's Birthday WOD (7-19-94)
5 Rounds for time:
7 Tire Flips
19 Sledge Hammers
200' Sled Push (185,135)
19 Pistols

SATURDAY 7-27-19
Open Gym from 8 to 10 am

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