Saturday WOD – 020318

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
With a Partner, for time:
100/80 calorie Ski Erg Buy in
Then:
100 Partner Wallballs 14/10
50 30′ Shuttle Runs
50 KB FR Squats 53/35
50 30′ Suitcase Carries 53/35
50 Partner Wallballs 14/10
30 30′ Shuttle Runs
30 KB FR Squats 53/35
30 30′ Suitcase Carries 53/35

Fitness
With a Partner, for time:
100/80 calorie Ski Erg Buy in
Then:
100 Partner Wallballs 20/14
50 30′ Shuttle Runs
50 KB FR Squats 70/53
50 30′ Suitcase Carries 70/53
50 Partner Wallballs 20/14
30 30′ Shuttle Runs
30 KB FR Squats 70/53
30 30′ Suitcase Carries 70/53

Performance
WL
1. Snatch: Speed work. Singles @ 65-75%
2. Clean & Pause Jerk: 5 sets
3. Front Squat @31X0: 10 Heavy Singles

METCON
With a Partner, for time:
100/80 calorie Ski Erg Buy in
Then:
100 Partner Wallballs 20/14
50 30′ Shuttle Runs
50 KB FR Squats 70/53
50 30′ Suitcase Carries 70/53
50 Partner Wallballs 20/14
30 30′ Shuttle Runs
30 KB FR Squats 70/53
30 30′ Suitcase Carries 70/53