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Monday WOD – 111615

Justine

Justine

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. Front Rack Lunge: 3×7 each leg, across

2. With a Running Clock Set for 15:00..
Mins 1-6:
odd: 20 Wallballs 20/14
even: 200/150m Row
Mins 7-12:
odd: 15 Wallballs 20/14
even: 180/135m Row
Min 13: Max Unbroken Wallballs 20/14
Min 14: Rest
Min 15: Max Unbroken Wallballs 20/14

Performance
WEIGHTLIFTING:
1. Hang Snatch (top of knee): EMOM 8:00 – 2 Reps

CLASS:
1. Front Rack Lunge: 3×7 each leg, across

2. With a Running Clock Set for 15:00..
Mins 1-6:
odd: 25 Wallballs 20/14
even: 200/150m Row
Mins 7-12:
odd: 20 Wallballs 20/14
even: 180/135m Row
Min 13: Max Unbroken Wallballs 20/14
Min 14: Rest
Min 15: Max Unbroken Wallballs 20/14

STRENGTH:
1a. 1-arm Bent Over DB Row on Bench: 4×10
1b. Evil Wheels: 4×10

2. Complete NOT for time:
50 Banded Face Pulls
50 Back Extensions
(Partition as needed)