Nearly Perfect Crossfit

From the Blog

Wods for the week 7-8-13 to 7-13-13

I have a new picture to post on our inspiration page but I’m having a little trouble getting it there. Keep checking, it may turn up yet. Meanwhile, I wrote a note about fitness that is posted on our inspiration page. Check it out while you are there.

MONDAY 7-8-13
AMRAP in 12 minutes:
10 Burpees
25 Double Unders

TUESDAY 7-9-13
21-15-9
Deadlift (225, 155)
Overhead Squat (135, 95)

WEDNESDAY 7-10-13
Behind the neck Jerk
1-1-1-1-1-1-1
mini wod:
AMRAP in 7 minutes:
Bear Complex (45, 35)*
* Power Clean
Front Squat
Push Press
Back Squat
Push Press = 1 Bear Complex
Penalty for putting the bar down in the 7 minutes is 5 Burpees for each time the bar rests on the floor.

THURSDAY 7-11-13
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps (30, 24)
GHD Sit-ups

FRIDAY 7-12-13
5 Rounds for time:
5 Push-ups
10 Mountain Climbers (L+R =1)
15 Ground to Overhead (plate 45,35)
20 Ring Rows

SATURDAY 7-13-13
Open Gym from 8-10 with Dylan
Take advantage of the opportunity this Saturday, because next Saturday the gym will be closed. Dylan will be on call at his other job and I will be out of town on vacation. Nathan and Mark will be filling in for me that week while I am gone. Make me proud. I want to hear them brag about you when I get back!

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