Tuesday WOD – 013018

INTRAMURAL OPEN
OPEN RECRUITMENT HAS STARTED! Our Captains will be trying to sign you guys to their respective teams!
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!

WORKOUT OF THE DAY

Wellness
1. 4 rounds:
5 Strict Pull-ups @20X2 (assisted, seated or banded)
8 Kip Swings
15 Hollow Rocks

2. AMRAP 4
30 K2E
AMRAP Cal Row
Rest 2:00
AMRAP 4
40 Sit-ups
AMRAP Cal Row
Rest 2:00
REPEAT.

Fitness
1. EMOM 10
5-10 kPullups

2. AMRAP 4
30 TTB
AMRAP Cal Row
Rest 2:00
AMRAP 4
40 Sit-ups
AMRAP Cal Row
Rest 2:00
REPEAT.

Performance
EMOM 10
5-10 C2B

METCON
AMRAP 4
30 TTB
AMRAP Cal Row
Rest 2:00
AMRAP 4
30 GHD Sit-ups
AMRAP Cal Row
Rest 2:00
REPEAT.

GYMNASTICS
4 Rounds:
5 False Grip Ring sPull-ups
10 L-ups (support position on Rings)
30s HS Hold Chest to Wall