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:

MONDAY 11-7-16
Strength WOD: Power Clean
3 reps x 5 sets at one working weight
"Everyday Warrior WOD #1"
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)

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.

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