Nearly Perfect Crossfit

From the Blog

WODs for the week 7-29-10 to 8-5-19

We have a strange schedule for various people who have volunteered to open the gym during the week of the CrossFit Games. There is a calendar on the whiteboard with names and phone numbers. Please take a picture of that so you can text the volunteer if your plans change. And, if you are the designated key holder, you should also sign up for classes. You are not the only one looking at that schedule of people who are planning to come. Let others know that you will be there! I have also written a wod for next Monday as well as this week. When I get back, I will post the rest of the wods for Tuesday to Friday.

MONDAY 7-29-19
5 Rounds for time:
21 Back Squats (135,95)
1 Rope Climb

TUESDAY 7-30-19
Strength WOD: Deadlift
then:
3 Rounds for time:
21 Deadlift (135,95)
15 Power Clean
9 Overhead Squat

WEDNESDAY 7-31-19
"Deck of Cards"
for time and reps with partner*
Hearts=Burpees
Diamonds=Sit-ups
Clubs=Push-ups
Spades=Ring Rows
Joker=KB Swings
K,Q,J,10=10 reps
9-2=face value reps
A=11 reps
Joker=50 reps
*if you are the odd person, split the deck evenly and do only half, making sure you get one Joker only

THURSDAY 8-1-19
"Michael"
3 Rounds for time:
800 meter Run
50 Back Extensions
50 Sit-ups

FRIDAY 8-2-19
Strength WOD: Power Clean
then:
2K Row for time:

SATURDAY 8-3-19
If someone wants to come for Open Gym, see if someone is available to open the door.

MONDAY 8-5-19
AMRAP in 20 minutes:
10 Toes-2-Bar
10 GHD Sit-ups
10 Walking Lunges
10 Goblet Squats (53,35)

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