Thursday WOD – 030118

INTRAMURAL OPEN HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness 1. Power Position Clean: 5×3 2. 4 Rounds: 500/400m Row 20 RKBS 53/35 1:30 Rest Fitness 1. Power Position Clean: 5×3 2. 4 Rounds: 500/400m Row 20 RKBS
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Wednesday WOD – 022818

INTRAMURAL OPEN HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness 1a. SA KB Z-Press @20X1: 4×6 1b. KB Russian Twist: 4×20 1c. 0:30 HS Hold / 30’ HSW 2. 5 Rounds NOT for time: 10 Push-ups / HSPU
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Tuesday WOD – 022718

INTRAMURAL OPEN HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness 1a. Front Squat: 7-5-4-4-4 1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded) 2. For time: 15 Rope Pulls 80 Air Squats 40 Ring Rows 80 Air
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Monday WOD – 022618

CONNIE IS THE WINNER OF OUR FITNESS CHALLENGE!!!!
 It was a tight race, but Connie edged out Amy by just 6 points!  Jenny, Amanda, and Callie rounded out our Top 5. Full standings here: https://whaling-city-crossfit.triib.com/events/challenges/238/standings/ Connie wins $200 for topping everyone with her hard work and dedication!! A few other notes: Adrian had the largest Body
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Saturday WOD – 022418

INTRAMURAL OPEN IF YOU HAVEN’T YET, REGISTER IN OUR TRIIB CHALLENGE: https://whaling-city-crossfit.triib.com/events/challenges/359/ HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/ 6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ WORKOUT OF THE DAY Wellness With a Partner, AMRAP 25: 90 Wallballs 14/10 30 30′ Shuttle Runs 15 30′ Suitcase Carry + Walking
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Thursday WOD – 022218

6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ INTRAMURAL OPEN LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!! 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
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Wednesday WOD – 022118

6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ INTRAMURAL OPEN LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!! 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
-> Continue reading Wednesday WOD – 022118

Tuesday WOD – 022018

6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ INTRAMURAL OPEN LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!! 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
-> Continue reading Tuesday WOD – 022018

Monday WOD – 021918

6TH ANNUAL EASTOVER FARM KIDS CAMP! Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/ INTRAMURAL OPEN LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!! 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
-> Continue reading Monday WOD – 021918