Saturday WOD – 030715

Sarah

Sarah had the 2nd highest C&J among the ladies at WCCF during 15.1A!

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!
    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!
  • New Class: ENDURANCE!

WORKOUT OF THE DAY

Fitness
1. Pushups – W3D1

2. With a Partner:
AMRAP 20:
50 KB Swings (53/35)
50 KB Lunges
50 KB Goblet Squats

Performance
1. Power Clean + Hang Clean
Build to a max for the complex

2. Jerk Balance: 5×5, climbing

3. With a Partner:
AMRAP 20:
50 KB Swings (70/53)
50 KB Lunges
50 KB Goblet Squats