Saturday WOD – 012718

Nikita

INTRAMURAL OPEN
We are excited to announce our 3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

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, 10 Rounds for time:
20 Wallballs 14/10
6 DB Cleans 35/20
12 FRDB Walking Lunges 35/20
3 Rope K2E
Partners alternate full rounds.

Fitness
With a Partner, 10 Rounds for time:
20 Wallballs 20/14
6 DB Cleans 50/35
12 FRDB Walking Lunges 50/35
1 Rope Climb
Partners alternate full rounds.

Performance
WL
1. Snatch + Low Hang Snatch: Work to a heavy load for the complex
2. Clean + 3 Front Squats: 5 sets

METCON
With a Partner, 10 Rounds for time:
20 Wallballs 20/14
6 DB Cleans 50/35
12 FRDB Walking Lunges 50/35
1 Legless RC
Partners alternate full rounds.