Wednesday WOD – 110117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 3 Rounds NOT for time: 20 Landmine Twist 0:20 Ring Plank (SA if possible) 20 Hollow Body Flutter Kicks 2. 2
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Tuesday WOD – 103117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1a. Back Squat @32X1: 5-5-5, then 2×5 @90% 1b. sPull-up @20X2: 5×6 2. 8 Rounds: 0:15 Bike @95% effort 2:00 Rest Fitness
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Monday WOD – 103017

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Half Kneeling KB Press: 3×8 @20X1 2. Push Press: 5-5-5, then 2×5 @90% 3. 5 Rounds: 2 TGU 35/26 30′ Bear
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Saturday WOD – 102817

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness With a partner, AMRAP 12: Run 400m 10 SADB Push Press 35/20 6 Rope Pulls Rest 4:00 and REPEAT Partner 1 Runs
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Friday WOD – 102717

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Sumo Deadlift: 3×5, 80% of last week @21X0 2a. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0 2b. Rounded Back
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Thursday WOD – 102617

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1a. Floor Press: 4×6 @21X0 1b. KB Suitcase + OH Carry: 4×100′ 2. 5 Rounds for time: 10 Shuttle Runs 10 Push-ups
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Wednesday WOD – 102517

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 3 Rounds NOT for time: 20 Medball Russian Twist 20 Ring Mtn Climbers 20 Hollow Rocks 2. 3 Rounds: 15 Cal
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Tuesday WOD – 102417

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. EMOM x 10 Min 1: 5 Back Squats Min 2: 10 Rings Rows 2. For time: 50 Front Rack Lunges 75/55
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Monday WOD – 102317

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 4 sets: 1 wall walk :20 HS hold 10 tall kneeling kb presses @20X0 15 band pull aparts 2. 5 rounds:
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Saturday WOD – 102117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness With a partner, for time: 800m Run together 60 Synchronized Burpees OTB 40 Synchronized Front Squats 95/65 40 Rope Pulls, split as
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