WODs for the week 11-7-16 to 11-12-16
In cleaning out my old e-mails this last week, I noticed I missed the registration for the Everyday Warrior on-line competition which supports cancer fighters in our CrossFit community. We will do these wods over the next 4-5 weeks. I have the site to donate to support people without spending the required registration cost, but rather give willingly to a tax deductible charity. Go to the website and touch the Register button. Scroll down the registration form to the “just here to donate” tab. Contribute if you’d like to give a gift. We will not be able to post our results on-line because we will have completed the wods after the cut off dates. The link is: https://battleseries.everyday-warrior.org/
MONDAY 11-7-16 Strength WOD: Power Clean 3 reps x 5 sets at one working weight "Everyday Warrior WOD #1" "Vigor" AMRAP in 12 minutes: 3 Deadlifts (275,185) 3 Box Jump Overs (24,20)* 3 Deadlifts 6 Box Jump Overs 3 Deadlifts 9 Box Jump Overs 3 Deadlifts 12 Box Jump Overs *Step Overs are allowed with both feet touching the top of the box. TUESDAY 11-8-16 "Kelsie's B-Day WOD" 11-8-16 For time: 10 Cal Row 20 Walking Lunges 30 KB Swings (53,35) 400 meter Run 50 Push Press (45,35) 60 Russian MB Twists (20,14) 70 Single Unders 80 Sit-ups 90 Squats 100' Farmers Carry (70,53) WEDNESDAY 11-9-16 For Time: 800 meter Run 3 Rope Climbs 9 Overhead Lunges (45,35) 9 Hand Release Push-ups 400 meter Run 2 Rope Climbs 15 OH Lunges 15 HR PU 200 meter Run 1 Rope Climb 21 OH Lunges 21 HR PU THURSDAY 11-10-16 "Laura M Meece's B-Day WOD" 11-3-58 3 Sets of 11-58 for time: 11 Power Snatch (135,95) 58 Goblet Squats (35,26) 11 Ovehead Squats (135,95) 58 Sit-ups 11 Squat Clean Thrusters (135,95) 58 Double Unders FRIDAY 11-11-16 Strength WOD: Shoulder Press 5 reps x 3 sets with one working weight "Partner WOD" 3 Rounds for time: 100' Wheel Barrow Walk* 30 Partner Wall Balls (20,14) 30 Partner MB Sit-ups (20,14) * 50' for each person, if no partner do 100' Bear Crawl SATURDAY 11-12-16 Open Gym from 8-10am There is also a 5K to support Kiwanis Clubs Children's projects on that day. The race begins at 9am at Orchard Elementary. Registration sheets are on our front table if interested.