Tuesday WOD – 122016

Baseball Tees

Baseball Tees are in!

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: 6-6-6-6. Add 5# to last week
2. Front Squat: 5-5-5-5. Add 5# to last week

3. AMRAP 9
12/10 Calorie Row
15 Wallballs 14/10

Fitness
1. Back Squat: 6@65%, 6@75%, 2×6@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. AMRAP 9
12/10 Calorie Row
15 Wallballs 20/14

Performance
WL
Hang Clean + 2 Power Cleans: E2MOMx 7 sets

STRENGTH
1. Back Squat: 6@65%, 6@75%, 2×6@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
AMRAP 9
12/10 Calorie Row
15 Wallballs 20/14
PUSH THE PACE!

GYMNASTICS
1. Press drag/jumps: 5 reps forward and back x 3 rounds (1 min rest btw rounds)
2. Handstand Floaters: 5 reps w/ 5 sec max HS hold on each rep x 10 rounds (as much time as needed btw rounds)

ENGINE
Will be posted at gym.