Wednesday WOD – 090617

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. Back Squat: 4×10 @10X0

2. 3 Rounds:
1:00 UB Wallballs
1:00 Rest
1:00 Row
1:00 Rest

Rest 3:00

3 Rounds:
1:00 Lunges
1:00 Rest
1:00 Row
1:00 Rest

Fitness
1. Back Squat: 4×10 @10X0

2. 3 Rounds:
1:00 UB Wallballs
1:00 Rest
1:00 Row
1:00 Rest

Rest 3:00

3 Rounds:
1:00 Lunges
1:00 Rest
1:00 Row
1:00 Rest

Performance
WL
Power Position Clean: 5×3 climb
3 seconds in catch position

STRENGTH
Back Squat: 4×10 @10X0

METCON
3 Rounds:
1:00 UB Wallballs
1:00 Rest
1:00 Row
1:00 Rest

Rest 3:00

3 Rounds:
1:00 Lunges
1:00 Rest
1:00 Row
1:00 Rest

ACCESSORY
Bulgarian Split Squat: 3×10 @31X0
Side Lying Hip Raises: 3×15 /side (https://instagram.com/p/BXjNmqqA4q0/)