Friday WOD – 071015

Raquel

Raquel loves America.

On-Ramp
Our next On-Ramp is going to start on July 13th. We are going to offer a promotion unlike any we’ve done before. As our Members, you guys can offer a 50% off registration code to any of your Friends and Family who are interested in trying us out. Please DO NOT publicly post this on Facebook. You can give this code out privately to someone you are talking to about signing up. The code is Posted in our FB Group and at the Gym.

All they have to do is enter that code when they sign up here:

https://whaling-city-crossfit.theboxhq.com/events/wccfs-on-ramp-program

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Weighted Strict Pull-ups – 5×5 – AHAP
Scale/modify load, reps, and sets as needed.

2. For time:
500m Row
50 Double Unders
400m Row
40 Double Unders
300m Row 300m
30 Double Unders
200m Row
20 Double Unders
100m Row
10 Double Unders

Performance
1a. Bench Press – 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP- rest 90s
1b. Weighted Pull-ups – 5×5 – AHAP – rest 90s

ACCESSORIES:
2. Weighted Dips – 5×3 AHAP – rest 2:00

3a. Skullcrusher- 4×8 AHAP – rest 60s
3b. Axle Bar Bicep Curls – 4×8 AHAP – rest 60s
3c. Bent over lateral raises- 4×10 – AHAP – rest 60s

RECOVERY
4. 10- 20min Row, HR under 150
5. 10min Mobility