Friday WOD – 021916

Post-WOD chillin

Post-WOD chillin

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, check-in to WCCF on Facebook, say something AWESOME, and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
All of our teams have at least 15 athletes on them! If you are still looking to participate in our Intramural Open, please let me know ASAP!

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.

Also, we have ONE more skill session before the Open starts. This Saturday at 9am, we will be working on Muscle Ups!

WORKOUT OF THE DAY

Fitness
1. Power Clean + Push Jerk: Heavy TnG Triple

2. For time:
100 Double Unders
50 Wallballs 20/14
25 HSPU

Rest 3:00

For time:
25 HSPU
50 Wallballs 20/14
100 Double Unders

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 3 TNG Power Snatches – no heavier than 80% of last week’s heaviest set

CLASS:
1. EMOM 5:00 – 3 TNG Power Clean & Push Jerk – no heavier than 80% of last week’s heaviest set

2. For time:
100 Double Unders
50 Wallballs 20/14
25 HSPU

Rest 3:00

For time:
25 HSPU
50 Wallballs 20/14
100 Double Unders

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