Tuesday WOD – 021715

Dave

Dave Doin’ Work at the Snowdown.

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. Back Squat: 5×3 HTLW

2. Complete as many rounds and reps as possible in 12 minutes of:
100 Wall balls 20/14# (men 10′ target/ladies 9′ target)
75 Double-unders
25 Muscle-ups

Performance
IN CLASS:
1a. Back Squat (based on 1rm squat): 1×3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds
1b. 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

2. Open Workout 12.4/13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14# (men 10′ target/ladies 9′ target)
90 Double-unders
30 Muscle-ups

EXTRA WORK:
3. Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk 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.

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