Nearly Perfect Crossfit

From the Blog

Wods for the week 9-16-13 to 9-21-13

For those of you that missed out on the color run, I’m sorry. It was lots of fun! I don’t know if those of us that did go will be clean anytime soon, much less by tomorrow! So here are some wods you won’t be left out on.

MONDAY 9-16-13
“Karen”
150 Wall Balls for time (20, 14)

TUESDAY 9-17-13
AMRAP in 12 minutes:
10 Snatch (95, 65)
15 Sit-ups
20 Double Unders

WEDNESDAY 9-18-13
“The Don” modified to be a 9/11 memorial wod.
4 Rounds for time:
11 Deadlift (110, 75)
11 Box Jumps (24, 20)
11 KB Swings (53, 35)
11 Sit-ups
11 Pull-ups
11 Thrusters (55, 35)
11 Wall Balls (20, 14)
11 Burpees
11 Double Unders

THURSDAY 9-19-13
Front Squats
3-3-3-3-3
mini wod:
Death by Front Squats
at 75% of max

FRIDAY 9-20-13
21-15-9
Hang Squat Cleans (50, 35) dumbbells in each hand
Handstand Push-ups

SATURDAY 9-21-13
Open Gym with Dylan
from 8-10am

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