Wednesday WOD – 110514

Mark

Mark out in the rain at the Ghetto Games

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. Strict Press: 5×5, heavier than last week

2a. 3×8 Penday Row, AHAP – Rest 90s
2b. 3×20 Face Pulls – Rest 90s
2c. 3×10 DB/KB Curl and Press – Rest 90s

3a. 4×15 Hollow Rocks – rest 60s
3b. 4x 15 second plank hold – rest 60s

Performance
1. Strict Press: 5×5, heavier than last week

2a. 3×8 Penday Row, AHAP – Rest 90s
2b. 3×20 Face Pulls – Rest 90s
2c. 3×10 DB/KB Curl and Press – Rest 90s

3a. 4×15 Hollow Rocks – rest 60s
3b. 4×8 Evil Wheels – rest 60s

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

5. GOAT Work

6. Rowing: 4x500m, rest 1 minute