Tuesday WOD – 020216

The boss

The boss

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 over 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. 4xME UB Pull-ups – Rest 3:00

2. For time:
500m Row
12 DB Snatch 70/50
1000m Row
18 DB Snatch 70/50
1500m Row
24 DB Snatch 70/50

Performance
WEIGHTLIFTING:
1. Every 0:30 for 4:00 – 2 Push Jerk

CLASS:
1. 4xME UB C2B Pull-ups – Rest 3:00

2. For time:
500m Row
12 DB Snatch 70/50
1000m Row
18 DB Snatch 70/50
1500m Row
24 DB Snatch 70/50

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: 4×7 UB Muscle Ups – Rest 2:00

2. Weakness Training
Work on a weakness that will show up in the Open.