Tuesday WOD – 090517

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
1a. DB/KB High Pull: 4×8 @20X0
1b. 1-arm KB Z Press: 4×8@20X2

2. 4 Rounds:
1:00 Single Unders
1:00 Push Press 45/35
1:00 Burpees
2:00 Rest

Fitness
1a. DB/KB High Pull: 4×8 @20X0
1b. 1-arm KB Z Press: 4×8@20X2

2. 4 Rounds:
1:00 Double Unders
1:00 Push Press 65/45
1:00 Burpees
2:00 Rest

Performance
WL
pSnatch clusters: 1.1.1 x5 rest 90s

STRENGTH
a. DB/KB High Pull: 4×8 @20X0
b. 1-arm KB Z Press: 4×8@20X2

METCON
4 Rounds:
1:00 Double Unders
1:00 Push Press 75/55
1:00 Burpees
2:00 Rest

CORE
Superset:
Side plank raises: 4×7@30X1
Hollow Rocks: 4×20
Half kneeling Pallof Press Raise: 4×10@2111