Friday WOD – 041417

Deb

Deb

OPEN RESULTS
I pulled stats on everyone who Registered for the Open on games.crossfit.com and actually submitted scores for all 5 weeks. I dumped it all into a spreadsheet. There is a tab for Women and a tab for Men. It shows you how you stack up in your Division Worldwide, in the Northeast region, in MA, and in the gym. Some pretty FIT people at WCCF! Great job by everyone!

https://docs.google.com/spreadsheets/d/1TDQHeb4_YxZJS-pktEgu1RO1ZfukB2CQb_Yz8bVVwCo/edit?usp=sharing

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 NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1.Tempo Pull-ups: 4×8 @ X221
2. Tempo DB Bent over Row: 4×10 @ X221

3. 3 Rounds for time:
10 Clean & Jerk 95/65
50 Single Unders

Fitness
1.Tempo Pull-ups: 4×8 @ X221
2. Tempo DB Bent over Row: 4×10 @ X221

3. 3 Rounds for time:
10 Clean & Jerk 135/95
35 Double Unders

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

STRENGTH
Tempo Pull-ups: 4×8 @ X221
Tempo DB Bent over Row: 4×10 @ X221

METCON
3 Rounds for time:
10 Clean & Jerk 155/105
50 Double Unders

GYMNASTICS
Day 10. Refer to Gymnastics Workbook.

ENGINE
10-15min Easy Bike