Monday WOD – 030215

Matt M.

Matt M., just 1 month into CrossFit, participating in the Open!

5:15am and 6am Classes are Canceled due to weather!! The gym will open at 8am!

FYI – Our New CrossFit Lite Class is replacing the CrossFit WOD class on Mondays and Thursdays at 4:30pm! All members are welcome to attend CF Lite, or come to do the regular WOD at 5:30pm and 6:30pm.

REMINDER: The CrossFit Games Open
Amazing job by everyone on 15.1/15.1A!!! Don’t forget to submit your scores at games.crossfit.com!

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! Register for this week!

WORKOUT OF THE DAY

Fitness
1. Push-up Program W2D3 – Rest 2 minutes between sets!
http://www.hundredpushups.com/week2.html

2. 4 rounds for total working time of:
50 Double Unders
10 Thrusters 105/70#
Rest 1:1

Performance
DELOAD WEEK

IN CLASS:
1. Push-up Program W2D3 – Rest 2 minutes between sets!
http://www.hundredpushups.com/week2.html

2. 5 rounds for total working time of:
15 Bar-Facing Burpees
10 Thrusters 105/70#
Rest 1:1

EXTRA WORK:
3.EMOM for 5:00-
5 T&G Power Snatches @ 75% of 5rm

4a. 4X8 @ 75% (of 8 rep max) OHS – rest EXACTLY 60 seconds
4b. 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds