Friday WOD – 033117

GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.

WCCF INTRAMURAL OPEN
EVENT 6: “FIELD NIGHT” – April 7th at 5:30 at the gym. Think back to your old school field days: three-legged races, sack relays, etc. There will be a variety of events throughout the night that team members will be able to participate in. Your Team Captains will have more information soon about the events and how to sign up. At the end of the night, we will announce the winners of the 2017 WCCF Intramural Open. REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

Standings after Week 5!
1st – Beast Mode Then Feast Mode
2nd – Mighty Morphin’ Power Cleaners
3rd – Chalk Dirty to Us
4th – Snatch Us If You Can

WORKOUT OF THE DAY

Wellness
1. Tempo Pull-ups: 4×8 @ X221
2. Tempo DB Bent over Row: 4×12 @ X221
Alternate sets of 1&2.

3. 5 Rounds:
2:00 Bike
4 Rope Pulls
6 Push Jerks 115/80
2:00 Rest

Fitness
1. Tempo Pull-ups: 4×8 @ X221
2. Tempo DB Bent over Row: 4×12 @ X221
Alternate sets of 1&2.

3. 5 Rounds:
2:00 Bike
2 Rope Climbs
6 Push Jerks 135/95
2:00 Rest

Performance
WL
Pause Jerk (2-count in bottom of dip): 2-2-2-2-2

STRENGTH
1. Tempo Pull-ups: 4×8 @ X221
2. Tempo DB Bent over Row: 4×12 @ X221
Alternate sets of 1&2.

METCON
5 Rounds:
2:00 Bike
2 Rope Climbs
6 Push Jerks 165/115
2:00 Rest

GYMNASTICS
Day 3. Refer to Gymnastics Workbook.

ENGINE
10-15min Easy Bike