Friday WOD – 021315

Colin

Happy Birthday to Everyone’s Favorite Ginger Coach, Colin!

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. OHS: 5×5, HTLW

2. Karen Does Pull-ups
150 Wall Balls 20/14# (10′ target for everyone)
*5 C2B Pullups EMOM beginning at 1:00*

Performance
IN CLASS:
1. Paused Front Squat (3 count pause in rock bottom) + Jerks: 1×5+1@60%, 1×5+1@70%, 1×5+1@80%, 1×3+1@90%, 1×5+1@80% (Based on 1RM Clean)

2. Karen Does Pull-ups
150 Wall Balls 20/14# (10′ target for everyone)
*5 C2B Pullups EMOM beginning at 1:00*

EXTRA WORK:
3. Alternating EMOM for 14:00-
Even: 1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Odd: 20 Split Jumps (each jump counts 1 rep)

4. 4 Rounds NOT for time:
:45 (accumulated) Hanging L-Sit Hold
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#