WODs for the week 6-28-21 to 7-3-21
We are not making any plans to be closed on Monday July 5th next week. If any of you have the day off, you will be able to come join the party. I am thinking that I will change the normal class times to a holiday schedule. These class times would be 8am and 9am, just like regular Saturdays, and 4pm for anyone who needs to come later in the day. We can have bigger classes and do a fun group wod. I already have a fun one in mind!
Nearly Perfect CrossFit is also a sponsor for a local Core Challenge. There is no cost to sign up for this challenge, but there is a cash prize to win for the individual and a trophy for the overall winner and their sponsor. To sign up click this link https://www.webscorer.com/register?raceid=243811 You must sign up on or before Wednesday. The challenge starts on Thursday July 1. As I understand the rules, you begin on day 1 with a 10 second Plank and a 5 second Hollow Body. Each day you increase the time in each position and post on the website until you are the last one standing (planking). There is no cut off date, just go as long as you can! If it’s longer than everyone else, then you win. Choose our gym for your tribe, then make us proud.
MONDAY 6-28-21 Strength WOD: Bench Press (heavy 3x5) then: "Last Ascent" For time: 5-10-15 Back Squat (225,155) Box Jumps (24,20) TUESDAY 6-29-21 "J.T." For time: 21-15-9 Handstand Push-ups Ring Dips Push-ups WEDNESDAY 6-30-21 "Rowing Helen" 3 Rounds for time: 500 meter Row 21 Kettle Bell Swings 12 Pull-ups THURSDAY 7-1-21 "CrossFit Total" 3 attempts for max weight on each lift Back Squat Shoulder Press Deadlift FRIDAY 7-2-21 "Baby Kelly" 3 Rounds for time: 400 meter Run 30 Box Jumps 30 Wall Balls SATURDAY 7-3-21 Open Gym at 8am and 9am Yoga at 9am