Monday WOD – 010515

Joe

Joe. Works Hard. Always Smiling.

Announcing Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

Schedule Updates for 2015:
Effective immediately:

  • 7am Open Gym is no more. There will an Open Gym from 8:00am – 8:30am before the 8:30 class starts.
  • Saturday WOD will start at 9:00 (same as Barbell Club).
  • Thursday 6am Class now REQUIRES Sign-ups. 3 Person Minimum by 8pm Wednesday night or class is CANCELED!

The SouthCoast Snowdown. Saturday, January 31st, 9am Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. EMOM for 7:00-
5 Power Snatches

2. AMRAP 12:
Row 50 Calories
40 Box Jump Overs 24/20″
30 Deadlifts 225/155#
20 Ring Dips
10 Strict Pull-ups

Performance
1. EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2. For time:
100 Double-Unders
15 Thrusters 115/80#
50 Double-Unders

Rest as needed.

3. AMRAP 12:
Row 50 Calories
40 Box Jump Overs 24/20″
30 Deadlifts 225/155#
20 Muscle-Ups