Wednesday WOD – 022515

Rachael

Rachael’s Ready for the Open. Are you?

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
We are taking another day off before our next push-up day!

Fitness
1. Power Snatch: build to a heavy set of 3 TnG

2. 5 rounds for time of
10 Power Snatches 95/65#
10 TTB

Performance
IN CLASS:
1. Every 1:30 for 6:00 (5 total sets)-
3 UB TnG Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

Absolutely AFAP for both pieces.
2. 5 rounds for time of:
10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3. 3 rounds for time of:
15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups

EXTRA WORK (Should be a separate session):
4. Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

5. At a conversational pace (or HR @ 150BPM)-
30:00 AMRAP of:
20 Ring Dips
30 Wall Balls 20/14#
40 Cal Row