Wednesday WOD – 030415

Nick

Nick during Open Workout 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! Register for this week!

WORKOUT OF THE DAY

Fitness
1. Push Jerk: 5×3 climbing

2. AMRAP 9
3,6,9,12,15, etc.
Push Jerk 135/95
Box Jump Over 24/20

3. Tabata Hollow Rocks

Performance
IN CLASS:
1. Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

2. AMRAP 9
3,6,9,12,15, etc.
Push Jerk 135/95
Box Jump Over 24/20

3. Tabata Hollow Rocks

EXTRA WORK:
1. Every 1:30 for 6:00 (5 total sets)-
3 UB T&G Snatches (full – from floor) – @ 70% of 3rm