Saturday WOD – 021018

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

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 Cal Row
100 WB 14/10
40 Front Squats 115/80
70 Cal Row
70 WB 14/10
30 Front Squats 135/95

Partners share all reps with one working at a time. While Partner 1 is doing WB’s, Partner 2 must hold a KB in the Front Rack.

Fitness
With a Partner, for time:
100 Cal Row
100 WB 20/14
40 Front Squats 155/105
70 Cal Row
70 WB 14/10, 20/14
30 Front Squats 175/120

Partners share all reps with one working at a time. While Partner 1 is doing WB’s, Partner 2 must hold a KB in the Front Rack.

Performance
WL
1. Snatch: Speed work. Doubles at last week’s loading. 5 sets
2. Pause Clean & Jerk: 5 sets
3. 1& 1/4 Front Squat: 5×2

METCON
With a Partner, for time:
100 Cal Row
100 WB 20/14
40 Front Squats 185/135
70 Cal Row
70 WB 14/10, 20/14
30 Front Squats 225/155

Partners share all reps with one working at a time. While Partner 1 is doing WB’s, Partner 2 must hold a KB in the Front Rack.