Saturday WOD – 021117

Spring Sports

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
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 2 weeks until the OPEN, we are going to be having mini skill sessions to help you all with those skills that you are dreading seeing come up during one of the 5 workouts! For the next 2 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.

2/11 – HSPU
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. CF Open Prep: HSPU

2. With a Partner, for time:
100/80 Cal Assault Bike
100 Goblet Squats 53/35
50/40 Cal Assault Bike
50 Goblet Squats 53/35

Fitness
1. CF Open Prep: HSPU

2. With a Partner, for time:
100/80 Cal Assault Bike
100 Goblet Squats 70/53
50/40 Cal Assault Bike
50 Goblet Squats 70/53

Performance
GYMNASTICS
Conditioning:
30 sec work / 30 sec rest x 2 rounds (go down the list from one exercise to the next, and then back to the top and repeat) **Set up stations before starting.
Pistols – max alternating reps
Standard Push Ups – max reps
Strict Pull Up – max reps
Strict Dip – max reps
Relaxed Hang – 30 sec hold
Alligator Rolls – max reps
Mogul Jumps – max reps

WL
1. Snatch – Heavy Double, then 2×2@90% of HD

2. Clean & Jerk – Heavy Double, then 2×2@90% of HD

METCON
With a Partner, for time:
100/80 Cal Assault Bike
100 Goblet Squats 70/53
50/40 Cal Assault Bike
50 Goblet Squats 70/53