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Friday WOD – 090216

Caitlin

Caitlin

LABOR DAY WEEKEND SCHEDULE
Saturday – Regular Schedule
Sunday – CLOSED
Monday – 8:30 & 9:30am Classes ONLY!!

LIFT UP AUTISM
We are participating in this Fundraiser WOD for the 2nd year in a row! Saturday, September 10th at 9am we will perform the workout “Luke”. All you have to do is Give 5 Minutes!

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF!

GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/

WORKOUT OF THE DAY

Wellness
1. Barbell Step up (with high knee): 4×10

2. For time:
30-20-10 Thrusters 75/55
21-15-9 Pushups

Fitness
1. Barbell Step up (with high knee): 4×10

2. For time:
30-20-10 Thrusters 95/65
21-15-9 Ring Dips

Performance
STRENGTH
1. Barbell Step up (with high knee): 10@6, 10@7, 10@8, 10@9

METCON
For time:
30-20-10 Thrusters 95/65
9-7-5 Muscle Ups

GYMNASTICS
EMOM 12 – Pull ups (Focus is Butterfly)
Start with a number that is 30% of your max set of Butterfly pull ups.
So if you can do 20 Butterfly Pull ups your number would be 6
The goal is in each minute to perform 6 Technically proficient connected Butterfly Pull ups.

ACCESSORY
a. GHR – 5x 2 reps shy of failure
b. GHD – 5×12
c. HEAVY One arm DB Rows: 5×5