Wednesday WOD – 021815

Nick

Nick during the SouthCoast Snowdown!

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 W1D1
If you can’t make it to the gym, head to this website and complete the assigned sets/reps based on your initial test: http://www.hundredpushups.com/week1.html

2. 3 rounds for time of:
7 Power Cleans 135/95#
14 TTB
21 Box Jump Overs 24/20″

*Rest 2:00

3. 3 rounds for time of:
7 Power Cleans 135/95#
14 Pull-ups
21 Calorie Row

Performance
IN CLASS:
1. Push-up Program W1D1
If you can’t make it to the gym, head to this website and complete the assigned sets/reps based on your initial test: http://www.hundredpushups.com/week1.html

2. Every 1:30 for 6:00-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

3. 1XME UB T&G Snatches @ 85% of heaviest weight completed for #2.

Absolutely AFAP for both pieces.
4. 3 rounds for time of:
7 Power Cleans 155/105#
14 TTB
21 Box Jump Overs 24/20″

*Rest 2:00

5. 3 rounds for time of:
7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Overs 24″

EXTRA WORK (Session 2 after AT LEAST 2 hours rest):
6. Every 2:00 for 8:00-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

7. 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

8. 5 rounds at a conversational pace (or HR @ 150BPM) of:
1:00 Chin & Toes HS Hold (chest to wall – only chin and toes in contact with the wall)
2:00 Burpees
1:00 ME Shoulder Touches
2:00 Row for Cals