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Friday WOD – 112015

Colin

Colin

Class Registration Reminder
Just a friendly reminder that we require pre-registration and a minimum of 3 registered athletes for the following classes:

  • All 5:15am Classes
  • Thurs 6am Class
  • All Specialty Classes (GOAT, Strength, Barbell Club)

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us!  This will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat. Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.

WORKOUT OF THE DAY

Fitness
1. OHS: 8×2 Across

2. For time:
30 Thrusters 75/55
30 Pull-ups
20 Thrusters 95/65
20 C2B Pull-ups
10 Thrusters 115/75
10 Muscle Ups

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 2 TNG Power Snatches, then 1xME UB TnG Reps @75% of heaviest set

2. EMOM 5:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @75% of heaviest set

CLASS:
1. OHS: 8×2 Across

2. For time:
30 Thrusters 75/55
30 Pull-ups
20 Thrusters 95/65
20 C2B Pull-ups
10 Thrusters 115/75
10 Muscle Ups