Nearly Perfect Crossfit

From the Blog

Workout of the Day (2-11-13 thru 2-16-13)

MONDAY 2-11-13
“Annie”
For time:
50-40-30-20-10
Double Unders*
Sit-ups
*If you can’t do very many Double Unders but you can do some, try them all and count each attempt.
If you can’t get any Double Unders do 3:1 Singles

TUESDAY 2-12-13
Shoulder Press
3-3-3-3-3-3-3
Mom wod:
5 Rounds for time:
10 Shoulder Press (75)
10 Lunges
mini wod after max lift:
AMRAP in 7 minutes:
10 Shoulder Press at 50% of max weight
10 Lunges

WEDNESDAY 2-13-13
9-7-5
Muscle-ups (3x Pull-ups and Ring Dips)
Squat Snatch (135, 95)*
* drop the weight until you can do a full squat in this movement, no power snatches.

THURSDAY 2-14-13
4 Rounds for time:
400 Meter Run
50 Squats

FRIDAY 2-15-13
For time:
50 Wall Ball Shots
40 Double Unders
30 Kettle Bell Swings
20 Lunging Waiters Walk (10 each hand)
10 Box Jumps
*choose your own weights and heights, choose wisely, but push yourself.

SATURDAY 2-16-13
Open Gym with Dylan 8-10am
Do a wod you missed earlier in the week. Learn a new skill like pull-ups, rope climbs, double unders…..

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