Friday WOD – 120415

Kids Class

Planking #whalingcitykids

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Whaling City CrossFit’s Annual Holiday Party!
Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here. Also, we have started signups for the Potluck on the FB Event Page. Please let us know what dish you are planning to bring!

WORKOUT OF THE DAY

Fitness
1. Power Clean: 5×3 Across – Add 5# to last time

2. Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

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

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

CLASS:
1. Power Clean: 5×3 Across – Add 5# to last time

2. Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

SKILL:
1. Weakness Training
Work on a weakness that will show up in the Open.