Tuesday WOD – 080216

5k Row

Chuck just put Coach Colin on notice by posting the first sub-18 minute 5K Row time!

PALEO NATURALS TASTING FRIDAY MORNING
Friday early morning, Paleo Naturals will be at WCCF sampling some of their delicious and healthy foods! They can also answer all your nutrition related questions!

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

We have arrived at our Testing Week! The last four months we have put in alot of hard work. We are going to repeat most of the tests we performed at the end of March/beginning of April. Don’t skip the gym this week!

Fitness
1. Isometric Pullup Hold; AMSAP x1
2. Establish a 1RM Weighted Pull-up
3. Strict Pullups; max UB set

4. Establish a 1RM Power Clean

Last performed 3/29/2016

Performance
GYMNASTICS
1. Isometric Pullup Hold; AMSAP x1
2. Establish a 1RM Weighted Pull-up
3. Strict Pullups; max UB set
4. 5 Min AMRAP: 5 UB C2B Pullups

WEIGHTLIFTING
5. Establish a 1RM Power Clean

MORE GYMNASTICS
6. HS Hold; AMSAP x1
7. Strict HSPU: AMRAP x1 set
8. 50 Kipping HSPU FT (5 min cap)