Archive for July 2015
Competition WODS Week of 7-27-15 to 8-1-15
WOD #1 AMRAP in 12 min 10 Ball Slams (20) 5 Pull-ups WOD #2 5 Rounds for distance: 5 min Row- mark distance 5 min Rest WOD #3 5 Rounds for reps: Max Reps Back Squat (225,155) 7 Burpee Box Jumps (20″,18″) WOD #4 Front Squat 10-5-3-1-1-1-3-5-10 WOD #5 5 Rounds for time: 12 Overhead…
Read MoreWods for the week 7-27-15 to 8-1-15
I know you want to sign up, so do it this week! If you sign up later you’ll have to pay an extra $10 for nothing. Just in case you lost the link to register, here it is, https://festivusgames.com/register-2015-04/?paramHostNumber=0420, and do it today! All of you who said you were interested check your schedule and…
Read MoreCompetition WODs Week 7-20-15 to 7-25-15
These are the new extra WODs for people that want more work. Do them as you determine you should! WOD 1: EMOM for 12 min:* 10 Kettlebell Swings (70,53) 150′ Sprint *penalty for each missed round= 60 second plank/round WOD 2: 4 Rounds of: 7 Bear Complex* Rest 90 seconds *don’t put bar down until…
Read MoreWODs for the week 7-20-15 to 7-25-15
Some of you have asked for more work to get stronger, or ready for competitions. I have added strength WODs, changed their rotations, and am going to change them again. We tried two strength WODs each week with emphasis on different lifts. Now we are going to try three strength WODs each week. Back Squat…
Read MoreMore On Ramp Grads
We have two more On Ramp Graduates. They just got finished last week! This is Sophie Crabtree. You won’t see her until her vacation and volleyball season is over. She promised to come back in the fall, after she has used a little of what she learned in her sport first. …
Read MoreWods for the week 7-13-15 to 7-18-15
Now that you know about the Festivus Games, like where they will be, HERE at Nearly Perfect CrossFit! When they will be, October 17, 2015. Where to sign up, at this link, https://festivusgames.com/register-2015-04/?paramHostNumber=0420. You can go to the Festivus Games site and see what the work outs are. We will start practicing them before the date…
Read MoreOn Ramp Grads
We have three On Ramp graduates and two more to follow shortly. Adam Pavelka Jason Cox and Kara Justis Cox, (they just got married on July 4th). Congratulations to all of you for joining us in CrossFit and to Kara and Jason on their new marriage.
Read MoreWods for the week 7-6-15 to 7-11-15
Do you see this? Now all you have to do is sign up! Those of you that couldn’t compete last April in Marion, now have a chance to compete here at home!! For those of you that competed in the Open last spring and did mostly Rx in your category, you…
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