Thursday WOD – 022615

Nose and Toes HS Hold #gymnasty

Nose and Toes HS Hold #gymnasty

Programming Template Update:
Starting this week, Thursdays will once again have a posted WOD. They are no longer make up days. Every scheduled class will be performing Thursday’s WOD under the direction of a coach.

REMINDER: The CrossFit Games Open
Don’t forget to Sign up at games.crossfit.com!
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 PROGRAMS AND CLASSES:

  • 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
  • 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 Class: ENDURANCE!
    Sign-up for the first session of this class on Feb. 26th: https://whaling-city-crossfit.theboxhq.com/schedule/966287/register/

WORKOUT OF THE DAY

Fitness
1. Push-up Program W2D1 – Rest 1 minute between sets!
http://www.hundredpushups.com/week2.html

If you struggled with Week 1, I would suggest either retaking the initial test or repeating Week 1. You’ll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

2. For time. 15 minute time cap.
5 Power Cleans 115/75#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 115/75
10 Burpee Box-Jumps 24/20″

4 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″

3 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″

Performance
Active Recovery Day / Open Prep