Monday WOD – 021317

Happy Birthday, Coach Colin!

Happy Birthday, Coach Colin!

5AM CANCELED!

NEW WCCF HOODIES!
Taking Pre-Orders Now! We have samples in the gym to try on so you can order the right size! (Both Unisex and Women’s cuts!) $59

THE WCCF INTRAMURAL OPEN
Announcing the GRAND PRIZE for the WINNING TEAM! Members of the winning Team will receive VIP ACCESS to our 5-Year Anniversary Party coming up on June 17th! More details about the Party will be released soon so stay tuned!

If you haven’t heard, each team will be responsible for the Food for one of the first 4 weeks of FNL! Your Captains should be coordinating plans for your week!

With less than 2 weeks until the OPEN, we have ONE more skill session coming up this Saturday:
2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Gymnastics Complex – 3 Rounds NOT for time:
15-20 Pushups
20 V-ups
30s Handstand Hold
20 Arch Ups

2. 6 Rounds:
In a 60 second window complete:
70 Single Unders
AMRAP Jumping C2B Pull-ups with remaining time.
Rest 60 seconds.

Fitness
1. Gymnastics Complex – 3 Rounds NOT for time:
15-20 Pushups
20 V-ups
30s Handstand Hold
20 Arch Ups

2. 6 Rounds:
In a 60 second window complete:
50 Double Unders
AMRAP C2B Pull-ups with remaining time.
Rest 60 seconds.

Performance
WL
Power Clean & Push Jerk + Hang Power Clean & Push Jerk: EMOMx8

GYMNASTICS TEST WEEK
No Rush. Take Your Time AND record changes!
1. Weighted Maltese Raises: Find weight where you can complete 10 reps x 3 rounds without sacrificing form and without elbow pain
2. Arch Ups: 100 for time
3. Strict Dip: max reps x 2 rounds
4. Standing Pike Stretch w/ Weight: stay for 30 sec.

METCON
6 Rounds:
In a 60 second window complete:
50 Double Unders
AMRAP Muscle ups with remaining time.
Rest 60 seconds.

ENGINE
4 Rounds for time:
30/25 Calorie Row
15 Burpees
The goal is negative split times. Get FASTER each round, not slower.