Tuesday WOD – 032216

Seamus

Seamus

WCCF 2016 Intramural Open!
Announcing Event 6 of our Intramural Open: BOWLING! Official Rules for the Event are TBA but, remember, the winning team of Week 6 will receive 10 points. Event 6 will be held on Friday, April 1st, 5:30pm at Wonder Bowl in New Bedford! We hope all team members can participate! We need all team members who are planning to participate to RSVP by giving your Captain or one of our Coaches $5 by THIS FRIDAY night!

Standings after week 4:
1st: Bunz – 99pts
2nd: Pretty – 83pts
3rd: Snapes – 80pts

Social Media Contest
Only a couple weeks left to check-in and earn entries for that FREE Month! #whalingcitycrossfitfam

WORKOUT OF THE DAY

Fitness
1. Tempo Front Squat @ 33X1 – 5×5

2. For time:
100-75-50-25 Double Unders
28-22-16-10 Dumbbell Snatch 70/50

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

CLASS:
1. Tempo Front Squat @ 33X1 – 5×5

2. For time:
100-75-50-25 Double Unders
28-22-16-10 Dumbbell Snatch 70/50

CARDIO
1. 20:00-30:00 AAB @ 65-70% Max HR