Thursday WOD – 122216

Assault Bike Frenzy

Assault Bike Frenzy

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. Handstand Skill Work

2. AMRAP 20
4 Rope Stand Ups
3 Inchworms
30 Plate GTO 25/15
60′ Walking Lunge

Fitness
1. Handstand Skill Work

2. AMRAP 20
1 Rope Climb, 15′
2 Wall Walks
30 Plate GTO 45/25
60′ Walking Lunge

Performance
GYMNASTICS
1. Wrist Pushups – Version 1 and 2 – 2 x10 each
2. Box One Leg Extensions: 3 reps each leg w/ 5 sec hold on each rep x 4 rounds (as much rest as needed btw rounds)

ENGINE
4 Rounds NOT for time:
5:00 Bike
20 Burpees
50′ Walking Lunge
200′ KB OH + Suitcase Carry
10 Pallof Press /side