Monday WOD – 113015

Erin + Rosie

Erin + Rosie

Reminder: Monday is the LAST DAY to get $5 off all SFH Products, including whey protein and fish oil!

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. Back Squat: 3×5 across. Add 5# to last week.

2. 7 rounds for time of:
7 power cleans, 95/65#
7 thrusters, 95/65#
7 bar-facing burpees

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

CLASS:
1. Back Squat: 5×1 across

2. 7 rounds for time of:
7 power cleans, 95/65#
7 thrusters, 95/65#
7 bar-facing burpees

STRENGTH:
1. Strict Press: 5×5 across

2a. 1-arm Bent Over DB Row on Bench: 4×10 HTLW
2b. Evil Wheels: 4×10
2c. Banded Tricep Pushdown: 4xME

3. Complete NOT for time:
65 Banded Face Pulls
65 Hip+ Back Extensions
(Partition as needed)