Monday WOD – 071315

Nicole

Nicole using the J-hook

On-Ramp
Our next On-Ramp starts TODAY, 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. Kipping Practice
5 sets of: 2 Arch to Hollow Kip Swings + 1 Pull-up with 5 sec. chin over the bar hold + 2 Chest to Bar Pull-ups

2. For time:
Run 800m
75 Air Squats
50 Push-ups
25 Pull-ups
Run 800m

Performance
1. Deadlift – 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xME

2. Strict Press – 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xME

3. Accessory Circuit – 3 Rounds
15 DB Press with :30 OH hold on last rep
8 GHR – 5 second descent
12 DB rows – each arm
12 Banded pull throughs
10 Barbell Russian Twists