Tuesday WOD – 030116

Mary

Mary

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. Toes to Bar
EMOM x8 – You pick the reps (1-10)

2. 4 Rounds for time:
10 Deadlifts 225/155
10/7 Strict Pull-ups
25 Wallballs 20/14

Performance
WEIGHTLIFTING:
1. Split Jerk – 3 TnG Reps Every 1:30 for 5 Sets

CLASS:
1. Toes to Bar
EMOM x8 – You pick the reps (1-10)

2. 4 Rounds for time:
10 Deadlifts 225/155
10/7 Strict Pull-ups
25 Wallballs 20/14

CARDIO
1. 20:00 AAB @ 65-70% Max HR