Friday WOD – 032015

#tbt

WCCF has come a long way since 2012! #tbt

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

    • SPECIALTY SEMINAR: The Gymnastics Kip – Level 1THIS SATURDAY! March 21st, 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
    • CROSSFIT LITE BOOTCAMP!
      Now offering a CrossFit Lite Bootcamp program! Monday and Thursday 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!

WORKOUT OF THE DAY

Fitness
Open Workout 15.4 – See all Workout Details and Divisions here.
RX: Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

SCALED: Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Performance
1. Power Position Snatch: Work to a heavy single

2. Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.