Monday WOD – 102017

We’re going to miss you, Chandra!!

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

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:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

2. 3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
2 Wall Walk
15 Push Press 65/45

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 24/20

Fitness
1. 3 Rounds NOT for time:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

2. 3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
2 Wall Walk
15 Push Press 75/55

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 24/20

Performance
WL
Power Snatch: Every 30s for 7 sets – 2 Tng Reps

STRENGTH
3 Rounds NOT for time:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

METCON
3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
30′ HS Walk
15 Push Press 75/55

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 30/24

ENGINE
4x750m Row – rest/walk 2:00