This week we are celebrating two birthdays! We also will have an Everyday Warrior Competition WOD to do. The competition is from November 1-19, 2018. There are three WODs to do and post by Nov. 19.  If you thought about it last week and just forgot to sign up, you have another chance to donate to fellow CrossFitters currently struggling with cancer. The money goes directly to them to pay whatever expenses they are dealing with. If you decided that charity is not on your list, don’t worry, we will still do the workout and support the cancer fighters in other ways. If the first WOD is posted in time we will do it on Thursday. If they still don’t have it released by that time, we will do something else and look for it next Monday. https://battleseries.everyday-warrior.org/

MONDAY 10-29-18
Dixie Crites B-day WOD 10-28-51
For time:
400 meter Run
3 Rounds of:
10 Good Mornings (45,35)
10 Super Man's
10 MB Sit-ups (20,14)
15 Squats
15 Jumping Jacks
7 Burpees
then:
400 meter Run

TUESDAY 10-30-18
Beginner "Bert"
For time:
20 Burpees
200 meter Run
30 Push-ups
200 meter Run
40 Walking Lunges
200 meter Run
50 Squats
200 meter Run
40 Walking Lunges
200 meter Run
30 Push-ups
200 meter Run
20 Burpees

WEDNESDAY 10-31-18
Strength WOD: Deadlift
then:
AMRAP in 12:00
7 Box Jumps (30,24)
14 KB Swings (70,53)

THURSDAY 11-1-18
Strength WOD: Back Squat
then:
Everyday Warrior WOD #1

FRIDAY 11-2-18
Laura M Meece B-day WOD 11-3-58
3 Rounds for time:
60 Double Unders
11 Pistols
3 Bear Complex (95,65)
58 Sit-ups

SATURDAY 11-3-18
Open Gym from 8 to 10am

Posted in Workout of the Day

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