Saturday WOD – 012018

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
With a Partner, for time:
100/80 Bike
30 Back Squats 115/85, 155/105, 225/155
70/55 Bike
50 Front Squats 95/65, 135/95, 165/115
40/30 Bike
80 Jumping Squats bw, 45/35

Fitness
With a Partner, for time:
100/80 Bike
30 Back Squats 155/105
70/55 Bike
50 Front Squats 135/95
40/30 Bike
80 Jumping Squats bw, 45/35

Performance
WL
1. Snatch Deadlift + Low Hang Snatch + OHS: Work to a heavy load for the complex
2. Front Squat: 3-2-1-3-2-1-10

METCON
With a Partner, for time:
100/80 Bike
30 Back Squats 225/155
70/55 Bike
50 Front Squats 165/115
40/30 Bike
80 Jumping Squats bw, 45/35