Nearly Perfect Crossfit

From the Blog

Wods for the week 8-24-15 to 8-29-15

For those of you waiting to sign up for the Festivus games you have one more week to sign up at the best price. If you want to sign up for the more expensive game plan, wait one more week and the price goes up again on September 1st! You will compete in the same place with the same wods, but you can spend $10 more if you want. Some are already practicing some of the movements and working on some of the strategy that will make them winners. Join the team, but at your trainer’s suggestion, do it now!

There will be some class schedule changes while I am gone. I leave on Friday the 28th for Romania and will be back after Labor Day. We will be closed on Labor Day, Monday 9-7-15. Friday 8-28-15 will have no 5 am class or 6 pm class. Every day in the next week will have all of the classes usually available except for the Friday 6 pm class, which will be cancelled again. Don’t forget to sign up and text your trainer if your schedule changes.

MONDAY 8-24-15
4 Rounds for time:
250 meter Incline Row
25 KB Swings (53, 35)
25 Double Unders
25 Push Press (70% of Standing Press 1RM)

TUESDAY 8-25-15
Strength WOD: Back Squat
then:
"Don't Drop the Baby"*
3 Rounds for time:
200 meter Med Ball Run (20, 14)
5 Med Ball Push-ups
10 Med Ball Cleans
15 Wall Balls
* if you let go of or drop the Med Ball at any time the penalty is 25 Burpees
time keeps running until all penalties are completed

WEDNESDAY 8-26-15
Strength WOD: Power Cleans
then:
EMOM for 12 minutes:
100' Sled Push (BW)
10 Slam Balls

THURSDAY 8-27-15
AMRAP in 20 minutes:
7 Muscle-up Transitions
14 Ring Rows
21 Super Sit-ups

FRIDAY 8-28-15
Strength WOD: Bench Press
then:
AMRAP in 15 minutes:
5 Sandbag Cleans (50, 40)
10 Box Step-ups with Sandbag (24, 20)
20 Lateral Jumps over 45# plate

SATURDAY 8-29-15
Open Gym from 8 to 10am

 

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