Monday WOD – 012615

WCCF

WCCF at the Kill Cliff East Coast Championships!

WE ARE CLOSING AT 6:30 TODAY. THERE IS NO 6:30PM CLASS OR ONRAMP TONIGHT! STAY SAFE!

The CrossFit Games Open
Registration has begun for the 2015 CrossFit Games Open! For those of you who don’t know, the Open is a 5-week, online competition and is the first stage of the CrossFit Games Season.

They’ve made some big changes this year, adding a Scaled division and Teen division. Obviously, there is still the Rx division, for any and all people who want to compete in the Sport of Fitness. But these new divisions make the Open more inclusive, and give you the chance to seed how your fitness compares.

So, who can sign up for the Open? ANYONE! If you did the Open last year, you should DEFINITELY participate so you can measure how far your fitness has improved in a year! If you’re newer to CrossFit, it is a great way to see how your fitness stacks up. The Open also has a great way of pushing people to new levels, to achieving things they didn’t think possible. In the past, we’ve seen lots of first double under, chest to bar pull-ups, and toes to bars during Open Workouts.

Each week for five weeks, the workouts will get announced on Thursday night and scores have to be submitted by Monday night. We are thinking of making each week of the Open an event/party at the gym. Friday nights, under the lights, come throwdown or come watch your friends throwdown. Hang out, eat some food, have some adult drinks.

Any and all of you that you want to submit scores for the Open, go to games.crossfit.com. Be sure to list Whaling City CrossFit as your gym and join our team Whaling City Beasts! We will be performing the Open Workouts in class every week, and those of you who do CrossFit as a sport, will be doing each workout twice.

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.

The SouthCoast Snowdown. Saturday, January 31st, 9am: Saturday classes will be canceled on the 31st for this event. Please come check out the action and cheer on your WCCF Competitors!

WORKOUT OF THE DAY

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

2. 15 Minute AMRAP:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

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. 30:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

3a. 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds
3b. 4XME UB Push-ups – rest EXACTLY 60 seconds