Wednesday WOD – 031815

G & Sherri

G & Sherri finished 4th at the St. Paddy’s Throwdown! (Thanks Chuck for the Photo!)

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. Weighted Pull-ups 5×5 – scale as needed.

2. 12:00 AMRAP of:
20 Power Cleans 135/95#
20 Box Jump-Overs 24/20″
15 Power Cleans 155/105#
20 Box Jump-Overs 24/20″
15 Push Jerks 155/105#
20 Box Jump-Overs 24/20″
20 Push Jerks 135/95#
20 Box Jump-Overs 24/20″

Performance
IN CLASS:
1a. 4×6 BTN Strict Press, AHAP – rest 90 sec.
1b. 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

2. 12:00 AMRAP of:
20 Power Cleans 135/95#
20 Box Jump-Overs 24/20″
15 Power Cleans 155/105#
20 Box Jump-Overs 24/20″
15 Push Jerks 155/105#
20 Box Jump-Overs 24/20″
20 Push Jerks 135/95#
20 Box Jump-Overs 24/20″

EXTRA WORK:
3. 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed