Friday WOD – 020615

Amanda

Amanda during the SouthCoast Snowdown!

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.

Set Up Text Messaging in The Box HQ
The BoxHQ now allows us to send text message alerts to all of you at once. With the weather we’ve had lately, I’d like all of you to please log in to your BoxHQ profiles and activate this feature so that we can alert you of weather cancelations or any other time-sensitive information. I have created a lovely step-by-step guide for you. This will now be our OFFICIAl mode of communication for cancelations so please do this ASAP! Please see the attached pdf: SETTING UP TEXT ALERTS IN THE BOX HQ

WORKOUT OF THE DAY

Fitness
1. Overhead Squat: 5×5 AHAP

2. 3 Rounds for time:
20 Calorie Row
10 Bar-facing Burpees
20 Overhead Lunges 95/65#

Performance
1. Alternating EMOM for 14:00-
5 UB Hang Snatches @ 75% of 5rm (from power position)
15 Box Jump Overs 24/20″

2. Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@75% – rest 2:00 or more if Jerk misses occur.

3 Rounds for time:
20 Calorie Row
10 Bar-facing Burpees
20 Overhead Lunges 115/75#