Tuesday WOD – 110414

Halloween WOD

Halloween WOD

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. Back Squat: 4×4 across, add 5# to last week

2. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

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

2. Back Squat: 6×1 @90%

3. Metcon
“Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

4. C2B: 7 sets of 8, :60 rest between sets

5a. 3×1:00 ME HS Walk – rest 90s
5b. 3×8 Tempo GHR – rest 90s