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 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. SA KB Z-Press @20X1: 4×8
1b. KB Russian Twist: 4×20

2. AMRAP 5
80 Single Unders
30 Hollow Rocks
Rest 2:00
x3

Fitness
1a. SA KB Z-Press @20X1: 4×8
1b. KB Russian Twist: 4×20

2. AMRAP 5
50 Double Unders
30 Hollow Rocks
Rest 2:00
x3

Performance
STRENGTH
1a. SA KB Z-Press @20X1: 4×8
1b. KB Russian Twist: 4×20

METCON
AMRAP 5
50 Double Unders
30 Hollow Rocks
Rest 2:00
x3

ENGINE
2 Rounds:
15/12 Bike
10 sHSPU
15/12 Bike
10 kHSPU
Rest 1:00