Nearly Perfect Crossfit

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WODs for the week 8-3-15 to 8-8-15

Thank you to those that signed up for the Festivus Games! I am supposed to have 10 competitors signed up by July 31st. I have 4 faithful clients that have made my day! It is not too late to sign up yet. The only problem is you missed the discounted price. The competition will be very fun and do-able for everyone. Look at the wods that are already published and you can see that it will be possible, just pick the right scale. We will be practicing these wods before the competition so you will know how each one works. The judges will hold everyone to the same standards, so the competition will be fair! Come have fun with us! Sign up here: https://festivusgames.com/register-2015-04/?paramHostNumber=0420

MONDAY 8-3-15
Strength WOD: Back Squat
then:
6 Rounds for time:
400 Meter Run
10 Turkish Get-ups (45, 35)

TUESDAY 8-4-15
4 Rounds for time:
10 Tire Flips
1 Rope Climb
25' Handstand Walk

WEDNESDAY 8-5-15
Strength WOD: Shoulder Press
then:
5 Rounds for time:
12 Parallette Push-ups
24 Calorie Row
12 Sumo Deadlift High Pulls (115, 75)

THURSDAY 8-6-15
Strength WOD: Deadlift
then:
AMRAP in 20 minutes:
3 Hang Power Cleans (185, 125)
6 Ring Dips
9 Box Jumps (30, 24)
27 Double Unders

FRIDAY 8-7-15
"Bell"
3 Rounds for time:
21 Deadlifts (185, 125)
15 Pull-ups
9 Front Squats (185, 125)

SATURDAY 8-8-15
Open Gym from 8 to 10am
Come practice some of the Festivus movements, or do a team wod with a partner. Make it fun to come in on a Saturday!




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