Wednesday WOD – 120617

ANNOUNCING THE 2018 WCCF TEAM FITNESS CHALLENGE!!
We are still finalizing all the details on points and scoring, but registration is live!! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

WCCF HOLIDAY PARTY!!
Saturday, December 9th, 5pm @ The Hedblom Household! RSVP as soon as possible if you can make it so we know how many to expect. Hope to see everyone there.

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) 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 Russian Twists
:30 Side Plank Captain Morgan
20 Ring Mtn Climbers

2. 5 Rounds:
20/15 Calorie Bike (moderate)
100’ Front rack + OH carry /side
20 RKBS 53/35
Rest 2:00

Fitness
1. 3 Rounds NOT for time:
10 KB Russian Twists
:30 Side Plank Captain Morgan
20 Ring Mtn Climbers

2. 5 Rounds:
20/15 Calorie Bike (moderate)
100’ Front rack + OH carry /side
20 RKBS 70/53
Rest 2:00

Performance
WL
2 Push Jerks Tng EMOM x7

CORE
3 Rounds NOT for time:
1. 3 Rounds NOT for time:
10 KB Russian Twists
:30 Side Plank Captain Morgan
20 Ring Mtn Climbers

METCON
5 Rounds:
20/15 Calorie Bike (moderate)
100’ Front rack + OH carry /side
20 RKBS 70/53
Rest 2:00