Friday WOD – 103114

WCCF Kids

Whaling City CrossFit Kids

HALLOWEEN WOD!
Saturday, 11/1, come to class dressed in your Halloween costumes for a fun TEAM WOD!! Prizes for the best costumes!!

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Pause Front Squat: 4×5, AHAP

2. For time:
5-4-3-2-1 Rope Climb
10-8-6-4-2 Deadlift 275/185
30 Double Unders after each round.

Performance
1. Clean: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2a. Pause Front Squat: 4×5, AHAP – rest 90s
2b. Bench Press: 4×5 HTLW – rest 90s

3. Metcon
For time:
5-4-3-2-1 Rope Climb
10-8-6-4-2 Deadlift 275/185
30 Double Unders after each round.

4. C2B: 7 sets of 7, :40 rest between sets