Monday WOD – 021615

Nicole

Nicole during The SouthCoast Snowdown.

5:15AM Class Canceled!

New Specialty Class: ENDURANCE!
Starting February 26th, Coach Colin will be leading an Endurance Class on Thursday nights at 5:30pm! This class is open to all our membership types (Unlimited, 3/week, Punch Card) at no additional cost. Feel like your aerobic endurance is lacking or you just can’t seem to catch your breath during workouts? Adding some Endurance work to your weekly training might be just what you need to round out your fitness! Since we currently reside in a frozen hellscape, the first cycle of this Endurance class is going to focus on Rowing. And as such, we have to limit class size to 12. So here is the link to Sign-up for the first session of this class on Feb. 26th: https://whaling-city-crossfit.theboxhq.com/schedule/966287/register/

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. Push-up Program Initial Test
1 attempt at Max unbroken Push-ups

2. Power Snatch: build to a heavy unbroken set of 5

3. AMRAP 7:
7 Lateral Burpees
7 Power Snatch 95/65

Performance
IN CLASS:
1. Push-up Program Initial Test
1 attempt at Max unbroken Push-ups

2. EMOM for 5:00-
5 Power Snatches*
*Begin at 60% 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.
Rest 2:00 exactly between #2 and #3.

3. 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

4. AMRAP 7:
7 Lateral Burpees
7 Power Snatch 95/65

EXTRA WORK:
5a. 4X8 OHS – heavier than last week, rest EXACTLY 60 seconds
5b. 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds
*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.