Nearly Perfect Crossfit

From the Blog

Workout of the Day (2-4-13 thru 2-9-13)

MONDAY 2-4-13
3 Rounds for time:
30 Pull-ups
30 Deadlift – 155#*
30 Box Jumps – 24″*
* try to scale only as needed

TUESDAY 2-5-13
7 Rounds for time:
10 Med Ball Cleans
10 Burpees

WEDNESDAY 2-6-13
“Gwen”
15-12-9
Clean & Jerk (choose your own weight)
Touch and go on the floor only, no re-grip off the floor, no dumping, if you do this is a “Foul” and you must start that round over. Rest as needed between rounds, score is load (weight), not time.

THURSDAY 2-7-13
“Tabata Whatever”
4 consecutive “Tabatas” for total reps:
Jumping Back Squats (choose your sand bag weight)
Sit-ups
Pistols – alternate legs
Ring Rows

FRIDAY 2-8-13
7 Rounds for time:
1 Rope Climb
10 Wall Ball Shots (20, 14)
15 KB Swings (53, 35)
20 Double Unders

SATURDAY 2-9-13
Dylan will not be available but I will be there for “Open Gym” from 8 to 10am. Sign up if you want to come anytime on Saturday during those two hours.

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