Saturday WOD – 020715

Chandra

Chandra at the 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
Teams of 2 complete AMRAP 20 of:
30 Thrusters, 115/80
30 Box Jumps, 24/20
30 KBS, 70/53
30 C2B Pull ups
– split up the reps as desired.

Performance
1a. Jerk from Blocks/Racks (based on 1rm jerk) – 5×5@75% – rest 60 sec.
1b. Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 5×5@75% – rest 60 sec.

2. Teams of 2 complete AMRAP 20 of:
30 Thrusters, 115/80
30 Box Jumps, 24/20
30 KBS, 70/53
30 C2B Pull ups
– split up the reps as desired.