Monday WOD – 022717

Chuck, the Blue Ranger

Chuck, the Blue Ranger

WCCF INTRAMURAL OPEN
Week 1 was AMAZING! The workout was A LOT of reps, moving up and down and over; glad to have that one out of the way! Friday Night Lights was a huge success and it was awesome to see so many family and friends in the gym supporting all of you. We’re on to Week 2. I will have the breakdown of points awarded to each Team in tomorrow night’s post.

Sign up for FNL Heats for this week by Wednesday night! https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

And don’t forget to Register AND/OR SUBMIT YOUR SCORES for the CF Open at games.crossfit.com BY 8PM MONDAY NIGHT! Make sure to list Whaling City CrossFit as your Gym and Whaling City Beasts as your Team!

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1. EMOM 7:00 – 5 Push Press – climbing

2. AMRAP 4
15 Wallballs 14/10
10 Jumping C2B Pull-ups
Rest 3:00
AMRAP 4
15/12 Calorie Row
10 Jumping C2B Pull-ups
Rest 3:00
AMRAP 4
15 Thrusters 65/45
10 Jumping C2B Pull-ups

Fitness
1. EMOM 7:00 – 5 Push Press – climbing

2. AMRAP 4
15 Wallballs 20/14
10 C2B Pull-ups
Rest 3:00
AMRAP 4
15/12 Calorie Row
10 C2B Pull-ups
Rest 3:00
AMRAP 4
15 Thrusters 95/65
10 C2B Pull-ups

Performance
WL
EMOM 7:00 Push Jerk + Split Jerk – climbing

STRENGTH
EMOM 7:00 – 5 Push Press – climbing

METCON
AMRAP 4
15 Wallballs 20/14
10 C2B Pull-ups
Rest 3:00
AMRAP 4
15/12 Calorie Row
10 C2B Pull-ups
Rest 3:00
AMRAP 4
15 Thrusters 95/65
10 C2B Pull-ups

ENGINE
Bike: 2:00 @ RPE 6 + 2:00 @ 7 + 1:00 @ 8
4×35/25 Calories @ 9-10, rest 2:00 between efforts
4×20/15 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6