Monday WOD – 021516

Chuck

Chuck

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. Double KB Front Rack Carries: 4x200ft – rest 2:00

2. 6 Rounds:
6 Burpees
6 Power Cleans 165/110
6 Chest to Bar Pull-Ups
Rest 2:00

PerformancePerformance kids, we are DELOADING this week to gear up for the Open! Don’t do any extra heavy lifting or high volume work.

WEIGHTLIFTING:
1. 3 TnG Snatches – EMOMx7, start at 60%, go no heavier than 80% of your heaviest set from last week.

CLASS:
1. Double KB Front Rack Carries: 4x200ft – rest 2:00

2. 6 Rounds:
6 Burpees
6 Power Cleans 185/125
6 Bar Muscle Ups
Rest 2:00

STRENGTH:
1. Strict Press: 3×8 across

2. 4 Rounds:
15 Supine Barbell Row
15 Pushups
15 Back Extensions
10 Single Leg RDL (each leg)
200′ 1-arm Farmer’s Carry (each arm)