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 Fat % loss!! Callie attended more classes than anyone else!! And tons of you had huge PRs on our Benchmark Workout!

Aside from the points and standings, I hope many of you saw and felt the changes from eating well, drinking enough water and getting enough sleep! Everyone did an awesome job!! 

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
1a. Deadlift @20X0: 4×8
1b. SA DB Glute Bridge Floor press @20X1: 4×8

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side @21X0
0:30 Side Plank /side
8 Powell Raises /side

Fitness
1a. Deadlift @20X0: 4×8
1b. SA DB Glute Bridge Floor press @20X1: 4×8

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side @21X0
0:30 Side Plank /side
8 Powell Raises /side

Performance
WL
Power Snatch: 5×2 w/ Pause at knee

STRENGTH
1a. Deadlift @20X0: 4×8
1b. SA DB Glute Bridge Floor press @20X1: 4×8

ACCESSORY 1
4 Rounds NOT for time:
10 Suitcase Deadlift /side @21X0
0:30 Side Plank /side
8 Powell Raises /side

ACCESSORY 2
3 Rounds NOT for time:
15 Back Extensions
15 DB RDL
50′ Front Rack Carry AHAP