Tuesday WOD – 020717

Hoodie

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!)

THE WCCF INTRAMURAL OPEN
With 3 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 3 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. Back Squat: 4×10 HTLW

2. 4 Rounds for time:
7 Front Squats 115/75
14 Burpees
21 Wallballs 14/10

Fitness
1. Back Squat: 4×10 HTLW

2. 4 Rounds for time:
7 Front Squats 135/95
14 Burpees
21 Wallballs 20/14

Performance
STRENGTH
Back Squat: 4×10 HTLW

METCON
4 Rounds for time:
7 Front Squats 165/115
14 Burpees
21 Wallballs 20/14

GYMNASTICS
1. Warm Up:
Wrists Ups & Downs: 10 reps x 2 rounds
Overhead bench stretch + single arm raises: 10-15 sec x 3 rounds
Theraband Warm Up (Part 2): 10 rep each exercise

2. Handstands:
Weighted Overhead Circles: 15 each direction x 4 rounds **use weight that is challenging but doable
Box HS Walk Drill: 180 degrees in each direction x 3 rounds

ENGINE
Every 2 Min for 20:00
15/12 Calories Assault Bike