Friday WOD – 111414

Josh

J-Bone

November BRING YOUR FRIENDS AND FAMILY DAY and our Next On-Ramp
Bring us your friends, family, co-workers, neighbors, EVERYONE! We haven’t done one of these in a while, so let’s make it a grand ole’ time! Saturday, Nov. 15th, 9:15am!

Our next On-Ramp is starting up November 17th! Tell your friends and family that NOW is the time to get in shape, not after the holidays! Send them here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-november-2014-on-ramp

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. “The Reuben” –┬áLast performed 9/24/13.
For Time:
25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″)
25 Toes to Bar
25 Thrusters (95, 65#)

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: “The Reuben” – Last performed 9/24/13. If you post your scores on FB, check here.
For Time:
25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″)
25 Toes to Bar
25 Thrusters (95, 65#)

4. C2B: 7 sets of 9, :40 rest between sets