fbpx

Thursday WOD – 111915

Dylan

Dylan

6am Canceled!

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

2. 4 Rounds for time:
8 Power Clean 165/110
12 Burpee Box Jump Overs 24/20
Rest 2:00 between rounds.

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

CLASS:
1. Back Squat: 5×1 across

2. 4 Rounds for time:
8 Power Clean 185/125
12 Burpee Box Jump Overs 24/20
Rest 2:00 between rounds.

STRENGTH:
1. Bench Press: 5×5 across