Monday WOD – 022315

Josh

JB Throwin’ Down at the Snowdown.

Class Logistics Update! The first 5 minutes of class will no longer be flex time. Your Coaches will be starting classes promptly! Please try to be on time!

SPECIALTY SEMINAR: The Gymnastics Kip – Level 1 – March 7th, 10am. Seminar will run about 90 minutes.
This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
https://whaling-city-crossfit.theboxhq.com/events/wccf-specialty-seminar-the-gymnastics-kip-level-1

The CrossFit Games Open
By signing up on games.crossfit.com, you can see how you stack up in the gym, in your town, in your state, by age, gender, any way you want to slice it. You’ll be posting your scores up there every week, showing the world your fitness.

The Open runs for 5 weeks. The workouts are announced Thursday nights at 8pm starting next week. We will be doing the workouts in class on Fridays. Each Friday night, join us to throwdown and/or just to cheer on your friends! We are going to turn each week into an event, an event that celebrates our gym, our community, and our fitness.

New Program: CROSSFIT LITE BOOTCAMP!
Starting March 2nd, we are offering a CrossFit Lite Bootcamp program! Monday and Wednesday at 4:30pm and Saturdays at 8am.
Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!

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/

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 W1D3 – Rest 2 minutes between sets!
http://www.hundredpushups.com/week1.html

2. 10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
25 Bar Facing Burpees
25 Thrusters 95/65#

REST 1:00

3. 5:00 AMRAP (all out effort) of:
10 Bar Facing Burpees
10 Thrusters 135/95#

Performance
IN CLASS:
1. Push-up Program W1D3 – Rest 2 minutes between sets!
http://www.hundredpushups.com/week1.html

2. 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
40 Bar Facing Burpees
40 Thrusters 95/65#

Rest 1:00

3.. 5:00 AMRAP (all out effort) of:
15 Bar Facing Burpees
15 Thrusters 135/95#

EXTRA WORK:
Rest 2:00 exactly between #4 and #5.
4. 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. Try to add to last week’s numbers.

5. 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

6a. 4X8 OHS – heavier than last week, rest EXACTLY 60 seconds

6b. 4X5 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.