Tuesday WOD – 111114

Marc

Thank you to all our Veterans! (including Marc in his sexy yoga pants)

Veterans Day
Today, we will be on a Holiday Schedule: Classes at 8:30 and 9:30am only!! And we will be participating in the Three Wise Men Foundation’s tribute 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
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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

2. Back Squat: 2×2 @90%

3. Metcon
“The Three Wise Men”

4. C2B: 7 sets of 9, :60 rest between sets

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