Monday WOD – 022916

Kids

Coaches Caleigh and Colin working with our Elementary and Middle School Kids

WCCF 2016 Intramural Open!
Week 1 of our Intramural Open was a huge success! So many strong performances! That was the longest workout we will have to endure during these 5 weeks. Thank you to everyone who helped judge on Friday night and Sunday morning and everyone who came to support their teammates and everyone who brought food. Already excited for our 2nd Friday Night Lights!

So, now, what you’ve all been waiting for, the standings after week 1 are as follows: THE Whaling City Pretty Committee sits in 3rd place with 17 points, Snapes on a Plane in 2nd place with 21 points, and Team Bunz + Gunz sits atop the leaderboard with 26 points, thanks in large part to winning the Spirit Award this week for all their awesome posters!

Remember, if you are signed up on games.crossfit.com, you must submit your score by 8pm Monday night!

Social Media Contest
We will be running this contest through the Open. Each check-in earns you an entry 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

WORKOUT OF THE DAY

Fitness
1. Paused Front Squat – 3RM

2. 5 rounds of:
:30 ME Push Press 95/65
:30 Rest
:30 ME Double-Unders
:30 Rest

Performance
WEIGHTLIFTING:
1. 3 TnG Snatches – Every 1:30 for 5 sets, start between 60 and 70%

CLASS:
1. Paused Front Squat – 3RM

2. 5 rounds of:
:30 ME Push Press 115/80
:30 Rest
:30 ME Double-Unders
:30 Rest

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