Wednesday WOD – 122116

get-fit-1

5AM CANCELED FOR WEDNESDAY!

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. 6 Rounds:
5 Strict Seated Pull-ups
15s Bar Hang
10 Hollow Rocks
Rest 1:30

2. 6 Rounds:
:30 Bike for Calories
8 Single Leg RDL 53/35
Rest 1:00

Score is total Calories.

Fitness
1. 6 Rounds:
2 Strict Pull-ups
4 Kip Swings
6 Kipping Pull-ups
Rest 1:30
(On the last round, perform MAX EFFORT pull-ups).

2. 6 Rounds:
:30 Bike for Calories
8 Single Leg RDL 70/53
Rest 1:00

Score is total Calories.

Performance
WL
Tng Snatch: EMOMx5 – 3 Reps

GYMNASTICS
1. Legless Rope Climb: Every :30 for 4:00 (use legs as needed)

2. 3 Rounds NOT for time:
10 Ring Swings (with towel)
5 Handstand Floaters w/ 5 sec hold in shoulder open position

3. 3 Rounds NOT for time:
10 Strict Pull-ups (or max reps) followed by 5 sec rest. Then 3 additional reps w/ 10 sec hold at peak point on final rep
20s Rings Tuck Hold

4. 3 Rounds NOT for time:
10 Horizontal Ring Row w/ Spot(10s hold on final rep)
15s Headstand Hold

5. Middle Split – 3×1:00

METCON
6 Rounds:
:30 Bike for Calories
8 Single Leg RDL 70/53
Rest 1:00

Score is total Calories.