WODs for the week 11-2-15 to 11-7-15
It is not too late to sign up for the Everyday Warrior competition this month. https://www.everyday-warrior.org/2015-battle-series/2015-battle-series-registration/ We will be doing all of the required wods during the month, so all that is left is for you to sign up and support fellow crossfitters who are currently battling cancer. If you have spent enough money already, you can note what your score was for the wods you completed, and see where you would rank in the competition. You may be encouraged enough to sign up for the Open competition this spring! For those of you that want to do more than one wod in order to prepare for competitions I will put the extra wods on the website again. These are meant to be additional wods, not substitution wods for anything you don’t want to do. Always do the wod for the day, then as time allows add more strength wods, then add competition wods. Be smart and have fun getting stronger!
MONDAY 11-2-15 "Everyday Warrior" WOD #1 with a 15 minute clock: 1a. 3 minute AMRAP Bar Facing Burpees* 1b. 12 minute Find 1RM Clean & Jerk** * Rx must jump over the bar Masters, Scaled and Teens may step over the bar ** First attempt weight must be loaded on the bar before the clock starts TUESDAY 11-3-15 "Helen" 3 Rounds for time: 400 meter Run 21 KB Swings (53,35) 12 Pull-ups WEDNESDAY 11-4-15 Strength WOD: Front Squats (not optional) 5-5-5-5-5 then: For time: 400 meter Run 21-15-9 Wall Balls (20,14) Med Ball Sit-ups Med Ball Overhead Lunges 400 meter Run THURSDAY 11-5-15 Laura M. B-day WOD 5 Rounds for time: 100' Waiters Walk (53,35) KB 1 Rope Climb 3 Wall Walks 20 Mountain Climbers (R+L=1) FRIDAY 11-6-15 Strength WOD: Pull-ups 3 times Max Reps then: with a 12 minute clock: 1 minute Box Jumps (30,24) 1 minute Sumo Deadlift High Pulls (115,75) 2 minutes Box Jumps 2 minutes SDHP 3 minutes Box Jumps 3 minutes SDHP score reps for each movement each round SATURDAY 11-7-15 Open Gym from 8 to 10 am