Wednesday WOD – 041917

Don’t Forget to Buy Tickets!

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. Core Circuit – 3 Rounds NOT for time:
15 Weighted Situps
25-35 Side Plank Raises each side
0:20 Arch Hold

2. 5 Rounds:
1:00 Single Unders
0:30 Pushups
1:00 Suitcase Carry
0:30 Ring Rows
1:00 Rest

Fitness
1. Core Circuit – 3 Rounds NOT for time:
15 Weighted Situps
25-35 Side Plank Raises each side
0:20 Arch Hold

2. 5 Rounds:
1:00 Single Unders
0:30 Pushups
1:00 Suitcase Carry
0:30 Ring Rows
1:00 Rest

Performance
ACCESSORY
Core Circuit – 3 Rounds NOT for time:
15 Weighted Situps
25-35 Side Plank Raises each side
0:20 Arch Hold

METCON
5 Rounds:
1:00 Single Unders
0:30 Pushups
1:00 Suitcase Carry
0:30 Ring Rows
1:00 Rest

STRENGTH
Close Stance, Toes Forward BS: 4×10 @31X1 Tempo

ACCESSORY 2
Belt Squats: 4×12

GYMNASTICS
Day 12. Refer to Gymnastics Workbook.