Wednesday WOD – 010715

Mid-WOD Motivational Words: "Stop Being a Bitch"

Mid-WOD Motivational Words: “Stop Being a Bitch”

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:

  • 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: FYI – we NEED Volunteers! Sign up here.

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. Push Press: 5×5

2. 4 rounds of:
:45 ME Thrusters 95/65#
:45 ME C2B Pull-ups
1:30 Rest

Performance
Session 1:
1. Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*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 effort.

2. 15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135/95#
20 Step ups 24/20
21 Clean & Jerks (anyhow) 155/105#
20 Step ups 24/20
15 Clean & Jerks (anyhow) 185/120#
20 Step ups 24/20
9 Clean & Jerks (anyhow) 225/145#
20 Step ups 24/20

YES, I said step ups. Try the Step up, drop down method. If all reps are completed begin again and get as far as possible in the remainder of the 15:00.

Rest AT LEAST 2-3 Hours.

Session 2:
3. Every for 1:30 for 6:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J 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 effort.

4. 5 rounds of:
:45 ME Thrusters 115/80#
:45 ME UB C2B Pull-ups*
1:30 Rest

*The goal is as large of an UB set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45.