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 all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!

REGISTER IN OUR TRIIB CHALLENGE: https://whaling-city-crossfit.triib.com/events/challenges/359/

VOLUNTEER TO JUDGE: https://docs.google.com/spreadsheets/d/18wYWTi8fEjV90i3YFhb0ifsXVy1VOC0H9t_10THq4Fo/edit?usp=sharing
HEAT SIGNUPS FOR WEEK 1: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

WORKOUT OF THE DAY

Wellness
1a. Front Squat: 8-6-5-5-5
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. 5 Rounds for time:
20 Goblet Lunges 53/35
15 Burpee Over KB

Fitness
1a. Front Squat: 8-6-5-5-5
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. 5 Rounds for time:
20 Goblet Lunges 70/53
15 Burpee Over KB

Performance
1a. Front Squat: 8-6-5-5-5
1b. 5×5 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

METCON
5 Rounds for time:
20 Goblet Lunges 70/53
15 Burpee Over KB

ACCESSORY
Barbell Hip Thrust: 3×10

GYMNASTICS
4 Rounds:
3 False Grip Ring sPull-ups
5 Strict Toes to Rings
1 Muscle Up