Wednesday WOD – 020316

kids

Registration is OPEN for the next session of our hugely popular 5-9 Year Olds Class!

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. Power Position Snatch – Heavy Double

2. Open Workout 13.4
AMRAP 7
3, 6, 9, 12, etc…
Clean & Jerk
Toes to Bar

Performance
CLASS:
1. EMOMx7 – 3 TNG Cleans

2. Open Workout 13.4
AMRAP 7
3, 6, 9, 12, etc…
Clean & Jerk
Toes to Bar

CONDITIONING:
1. EMOMx12
Odd: 15/10 Cal Assault Bike
Even: 15 Wallballs 20/14