Thursday WOD – 031915

Nick

Nick C&Jing during 15.1A!

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!
    • Endurance! Sign-up for this week!

WORKOUT OF THE DAY

Fitness
1. GHD Tutorial, then
Glute Ham Raises: 4×5-8 reps
Hip Extensions: 3×10 with 2 second pause at top

2. For time:
Buy in: 300ft Farmers Carry (70# DBs or KBs/50# DBs or 53# KBs)
4 Rounds:
50 Double Unders
10 Front Rack Lunges 95/65
Cash out: 300ft Farmers Carry (70# DBs or KBs/50# DBs or 53# KBs)

Performance
Active Recovery and Open Prep