fbpx

Tuesday WOD – 091316

Janmarie

Janmarie

LIFT UP AUTISM!
Thank you everyone who came and Gave 5 Minutes! It is not too late to DONATE and/or order at TSHIRT! Here is the link: https://www.eventbrite.com/e/whaling-city-crossfit-lift-up-autism-2016-tickets-27396455536

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! Sign up your team in the gym!

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. 5 Rounds:
8 Strict Press
8 Seated Pull-up
Rest 2:00 b/w rounds.

2. Row 2000m for time.

Fitness
1. 5 Rounds:
8 Strict Press
8 Strict Pull-up
Rest 2:00 b/w rounds.

2. Row 2000m for time.

Performance
WL
3-position Snatch : Every 2:00 for 7 sets. Start at 60%

STRENGTH
5 Rounds:
8 Strict Press
8 Strict Pull-up
Rest 2:00 b/w rounds.

METCON
Row 2000m for time.

ACCESSORY
a. 100 Face Pulls
b. Each time you break on part a., 10 Bottoms up KB Press each side.