Monday WOD – 041017

Seamus

Seamus

WCCF INTRAMURAL OPEN
That’s a wrap! Beast Mode Then Feast Mode are our 2017 Intramural Open Champions and have won VIP ACCESS to our upcoming Prom Night! Our 2nd year running this team-style Open was a huge success! Thank you to everyone who participated, judged, brought food, brought friends and family, and overall kicked ass. It was amazing to see how much more participation we had from our community this year versus last year. A special Thank You to your Captains: Joe, Chuck, Sarah, and Stacy!! Without you guys, this could not have happened! I am still working on a recap of all the awesome individual performances by everyone who participated in the Open.

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. Back Rack Reverse Lunge: 4×10
2. Tempo RDL: 4×10 @30X1
Alternate sets of 1&2.

3. 4 Rounds for time:
15/12 Calorie Bike
20 RKBS 53/35
20 OH Jumping Lunges 35/15
Rest 1:30

Fitness
1. Back Rack Reverse Lunge: 4×10
2. Tempo RDL: 4×10 @30X1
Alternate sets of 1&2.

3. 4 Rounds for time:
15/12 Calorie Bike
20 RKBS 70/53
20 OH Jumping Lunges 45/25
Rest 1:30

Performance
STRENGTH
1. Back Rack Reverse Lunge: 4×10
2. Tempo RDL: 4×10 @30X1
Alternate sets of 1&2.
3. Deficit Deadlift (2″): 5×3 w/ 2 sec. pause 2″ off the ground

METCON
4 Rounds for time:
15/12 Calorie Bike
20 RKBS 70/53
20 OH Jumping Lunges 45/25
Rest 1:30

ACCESSORY
1. Tempo GHR: 4×8-12 (3 sec. descent)
2. Frog Pump: 4×35
Alternate sets of 1&2.