Friday WOD – 020516

 The Whaling City Lil' Beasts


The Whaling City Lil’ Beasts

3pm Open Gym Canceled! Open for 4:30 and 5:30 Evening Classes!

Social Media Contest
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 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. Power Clean + Push Jerk: Heavy TnG Double

2. 5 Rounds:
10 Bar Facing Burpees
10 Overhead Squats 115/80#
10 Ring Dips
Rest 2:00

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. EMOM 5:00 – 3 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

2. 5 Rounds:
10 Bar Facing Burpees
10 Overhead Squats 135/95#
5 Muscle Ups
Rest 2:00

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