Wednesday WOD – 010318

Everyone’s Favorite Substitute Coach is now an Official Member of our Coaching Staff! Welcome Coach Kelsea!

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! 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 OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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. 4-5 sets:
4 Scapula Pull-up
4 Kip Swing
12 Hollow Rock
12 Arch Up

2. 10:00 @85-90% effort
15/12 Calorie Row
7 K2E
Rest 5:00
10:00 @85-90% effort
15/12 Calorie Row
7 seated Pull-ups

Fitness
1. 4-5 sets:
3 Strict Pull-up
3 Kip Swing
3 kPull-up

2. 10:00 @85-90% effort
15/12 Calorie Row
7 TTB
Rest 5:00
10:00 @85-90% effort
15/12 Calorie Row
7 kPull-Ups

Performance
WL
1. PP Clean: 3 Tng Every 90s, build in small increments, 10 sets
2. Max Effort Set @ 80% of Heaviest from #1.

GYMNASTICS
4-5 sets:
3 Strict Ring Pull-up
3 Ring Swings
3 Muscle Ups

METCON
10:00 @85-90% effort
15/12 Calorie Row
7 TTB
Rest 5:00
10:00 @85-90% effort
15/12 Calorie Row
7 c2b

ENGINE
5:00 after Metcon:
10:00 @85-90% effort
15/12 Calorie Bike
10 Burpees