Saturday WOD – 022115

Justine

Justine floating through the air.

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
For time, with a Partner:
50 Back squats 85/65#
30 Pull-ups
15 Shoulder-to-overhead 85/65#
50 Front squats 65/45#
30 Pull-ups
15 Shoulder-to-overhead 65/45#
50 Overhead squats 55/35#
30 Pull-ups
15 Shoulder-to-overhead 55/35#

Performance
1a. 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b. 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.

2. Alternating EMOM for 14:00-
Even: 1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean 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: 10 Ring Dips

3. For time, with a Partner:
75 Back squats (135/95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135/95 lbs)
75 Front squats (85/65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85/65 lbs)
75 Overhead squats (65/45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65/45 lbs)