Thursday WOD – 020917

Hoodie

THE GYM WILL BE CLOSED ALL AFTERNOON AND EVENING!

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. Overhead Carry – 3×100′ per side

2. Wall walk – 3×3 with 10s hold in HS

3. AMRAP 3
64 Single Unders
8 Straight Leg Raises
Rest 3:00
X3

Fitness
1. Overhead Carry – 3×100′ per side

2. Wall walk – 3×3 with 10s hold in HS

3. AMRAP 3
32 Double Unders
8 Toes to Bar
Rest 3:00
X3

Performance
GYMNASTICS
1. Warm Up:
Reach Backs: 10 reps
Bridge W/ Box: 10 sec x 2 rounds
Wrists Rotations: 20 reps each direction x 1 round (use light dumbbell)
Theraband Warm Up (Part 2): 10 reps each exercise

2. Handstands:
Handstand Floaters: 5 reps w/ 5 sec max HS hold on each rep x 5 rounds (as much time as needed btw rounds)

ENGINE
5 Rounds @RPE 6:
4:00 Bike
200′ OH Carry
2:00 Row