Friday WOD – 021216

Tess

How we spend snow days.

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 under 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 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 Triple

2. Open Workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20/14#
30 Cleans 135/95#
20 Muscle Ups

Previously performed:
2/10/2015
3/21/2014

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. Open Workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20/14#
30 Cleans 135/95#
20 Muscle Ups

Previously performed:
2/10/2015
3/21/2014

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