Friday WOD – 122316

get-fit-1

HOLIDAY SCHEDULE UPDATE
Friday 12/23 – 5:30pm class CANCELED!
Saturday 12/24 – Class at 8:30am ONLY!
Sunday 12/25 – CLOSED
Monday 12/26 – CLOSED

ADD A WCCF GIFT CERTIFICATE TO YOUR CHRISTMAS WISH LIST!
Give or get the gift of fitness this year! We have paper Gift Certificates at the gym or digital Gift Certificates can be purchased online: https://whaling-city-crossfit.triib.com/buy-gift-certificate/

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

WORKOUT OF THE DAY

Wellness
1. Back Squat: 6-6-3-2
2. Front Squat: 5-4-4-4

3. 4 RFT:
7 OHS 95/65
14 Burpees
21 jumping air squats

Fitness
1. Back Squat: 6@70%, 6@80%, 3@90%, 2@95%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@80%

3. 4 RFT:
7 OHS 115/85
14 Bar facing Burpees
21 jumping air squats

Performance
STRENGTH
1. Back Squat: 6@70%, 6@80%, 3@90%, 2@95%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@80%

METCON
4 RFT:
7 OHS 135/95
14 Bar facing Burpees
21 jumping air squats

GYMNASTICS
1. Handstand Shoulder Shifts (Stomach to Wall): 5 each side w/ 5 sec hold at each end point x 5 rounds (2 min rest btw each round)
2. Strict Tempo HSPU: 5 sec descent w/ 5 sec pause in tripod x 2-4 reps x 4 rounds (as much time as needed btw rounds)
3. Overhead Plate Shoulder Rocks: 10 each direction x 3 rounds (1 min rest btw rounds) **find plate weight that is challenging, but doable.
4. Box One Leg Extensions: 15-20 sec hold on each leg x 4 rounds (1 min rest btw rounds)
5. Handstand Floaters: 5 reps w/ max 10 sec hold on each rep x 4 rounds (as much rest as needed btw rounds)
6. Side Splits: 1 min hold on each leg x 2 rounds (switch legs each round)