The registration for the Open Competition is live, which means, ready for you to sign up now! We are doing all of the wods anyway, so you might as well sign up and see where you rank! It’s a lot of fun. I just do what I can and try to do my best. When you plan that way there is no stress! The link you need is: games.crossfit.com. Then you need $20 and our name, Nearly Perfect CrossFit. Join the team and let’s have fun with this!

Sign ups on our website are a little different now. Hopefully they are easier since you can sign up for one date and time, add another date and time, add another date and time, then put your info in and any comments (like you might be late on a day) and submit once! It should send you a confirmation e-mail, but you might have to wait for a bit to get it. My confirmation e-mails take about 15 minutes to circle the globe first!

MONDAY 1-18-16
CrossFit Total*
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM
* Warm up for each lift before trying for a max! You have 3 attempts to get a 1RM on each lift but they must be done in the above order. I also just learned that for the Deadlift rep to count you have to put it down without dropping it! Eww!

TUESDAY 1-19-16
AMRAP in 16 minutes:
2-4-6-8-10…
Snatch (full squat) (75,55)
Lateral Bar over Burpees
Knees to Elbows
Wall Balls (20,14)

WEDNESDAY 1-20-16
Bear Complex
7-7-7-7-7
then:
Crazy Fast “Fran”*
21-15-9 for time:
Dumbbell Thrusters
L-Pull-ups
*use however heavy you can, but however light and scaled you need, to do each round UNBROKEN

THURSDAY 1-21-16
7 Rounds for time:
5 Plyo Push-ups
10 Jumping Back Squats (50,40)
15 Sledge Hammers
100′ Sled Push (BW)

FRIDAY 1-22-16
For time:
500 meter Row
21-15-9
KB Swings (53,35)
Overhead Lunges (25,25)
Shoulder Press (45,35)
500 meter Row

SATURDAY 1-23-16
Open Gym from 8 to 10 am

Posted in Workout of the Day

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