Monday WOD – 020116

Chandra

Chandra

Social Media Contest
Starting NOW, every time you check-in to Whaling City CrossFit on Facebook, you will be entered in a drawing to win a FREE Month’s Membership! When you come to the gym, simply check-in to WCCF on Facebook and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
Open Recruitment of athletes has begun! If you are interested in participating but haven’t been recruited to a team over the next week or so, please let me know!

With the Open starting in just over 3 WEEKS, we are having some “clinics” to work on improving some of our skills on movements that are typically seen in the Open. Here’s your chance to acquire or improve on some skills:
-Feb 6th – Toes to Bar
-Feb 13th – Kipping HSPU
-Feb 20th – Muscle Ups

We encourage you to sign up for the CF Open: games.crossfit.com. This allows you to submit your weekly scores online and see how you stack up. Signing up on the Games site is not required to participate in the WCCF Intramural Open.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1 attempt at a 20RM. If you were successful last week, add 10-20#.

2. 3 Rounds for time:
Run 400m
12 HSPU
12 Front Squats 135/95

Performance
WEIGHTLIFTING:
1. 3 TnG Snatches – EMOMx7, start at 60%

CLASS:
1. Back Squat: 1 attempt at a 20RM. If you were successful last week, add 10-20#.

2. 3 Rounds for time:
Run 400m
21 HSPU
12 Front Squats 155/105

STRENGTH:
1. Strict Press: 3×8 across

2. 4 Rounds:
8 Bent Over BB Row, HTLW
16 GHD Situps

3. 3 Rounds:
30 Pushups
30 Banded Face Pulls
20 Back Extensions