Thursday WOD – 090717

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1. Superset:
Side plank raises: 4×7@30X1
Half kneeling Pallof Press Raise: 4×10@2111
Suitcase Cary: 4 x 100′ per side

2. 7 Rounds:
0:30 Situps
0:30 Pushups
1:00 Bike
1:00 Rest

Fitness
1. Superset:
Side plank raises: 4×7@30X1
Half kneeling Pallof Press Raise: 4×10@2111
Suitcase Cary: 4 x 100′ per side

2. 7 Rounds:
0:30 Situps
0:30 Pushups
1:00 Bike
1:00 Rest

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
0:20 Hollow Hold
0:20 Arch Hold
100′ Axle Bar OH Carry w/ KBs hanging from ends