Friday WOD – 012017

Mary

Mary

NO 5AM CLASS FOR FRIDAY!

2017 WCCF INTRAMURAL OPEN
If you missed the announcement previously, during the CrossFit Games Open, all of WCCF splits into teams and we make the Open into an in-house Team Competition that awards points for participation, spirit, etc. There will be a 6th event that is NOT one of the Open workouts. Also, there will be a GRAND PRIZE for the winning team this year.

Your Captains for this year’s Intramural Open are:
-Chuck Gregory – the Captain of last year’s winners, Team Bunz + Gunz, is back to try and repeat as champion!
-Stacy Correia
-Joe Hellyar
-Sarah Harding

We want EVERYONE to be part of a team! Let me be clear: by being a part of your team and completing the Workout each week, you earn points for your team! Being unable to Rx a workout or perform a certain movement or get a lot of reps WILL NOT negatively impact your team! This “competition” is about all of us coming together to have some fun and push the limits of our fitness!

Once we draft the Performance athletes, all other athletes will be free agents open for recruitment by the Captains. They are allowed to bribe and coerce you to join their team over another because more team members equals more participation points each week!

Every Friday night starting Feb 24th, we will be holding a FRIDAY NIGHT LIGHTS event! This was so much fun last year, so make sure you try and join us on Friday nights!

We encourage everyone to Register for the CrossFit Games Open at games.crossfit.com so you can submit your workout scores each week and see how you stack up worldwide, in your age group, in your state, etc. You can even make custom leaderboards with co-workers, friends, frenemies, whoever!

WORKOUT OF THE DAY

Wellness
1. Back Squat: 4×5
2. Front Squat: 4×5

3. AMRAP 10
16 OH Lunges 55/35
8 Jumping C2B Pull-ups

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

3. AMRAP 10
16 OH Lunges 9565
8 C2B Pull-ups

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

METCON
AMRAP 10
16 OH Lunges 9565
8 C2B Pull-ups

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each stretch
Broad Jumps: 10 reps
Scale Hold: 10 sec hold on each leg x 2 rounds
Wrists Push ups Version 2: 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps of each exercise

2. Handstands:
Strict HSPU (Back to Wall): 7-10 reps x 4 rounds (as much rest as needed btw rounds)
Tuck Ups (Support): 7-10 reps w 10 sec hold on final rep x 4 rounds (1 min rest btw rounds)
HS Walk: 30-50ft walk x 4 rounds (1 min rest btw rounds)
Shoulder Rows: 10 reps each direction x 3 rounds (as much rest as needed btw rounds)

3. Core:
V-ups: 100 for time

4. Stretch:
Standing Straddle Stretch w/ Weight: 30 sec hold x 3 rounds