Tuesday WOD – 032018

Chuck

FREE MOVEMENT ASSESSMENT WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
Dr. Todd Dersham, along with myself, will be offering this Workshop as a FREE service to all WCCF members!! Full details to come in a separate post.

INTRAMURAL OPEN
STANDINGS AFTER 4 WEEKS:
1. Sore, Sweaty & Swole
2. 2fit 2quit
3. All the ‘whe🏋’ up

We will be holding our 6TH EVENT immediately after the last Heat of 18.5 finishes this Friday! Our 6TH EVENT is a CORNHOLE TOURNAMENT!! Participation is not required but Top Pairs will earn 5 Bonus Points for their Intramural Team!

HEAT SIGNUPS FOR WEEK 5: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

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

KIDS & TEENS SPRING SESSION STARTS APR 23RD!
Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/

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

WORKOUT OF THE DAY

Wellness
1a. Front Squat @20X0: 5-4-3-3-3
1b. 5×3 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. AMRAP 10
8 Knee Raises
10 Wallballs 14/10
35 Double Unders

Fitness
1a. Front Squat @20X0: 5-4-3-3-3
1b. 5×3 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. AMRAP 10
8 TTB
10 Wallballs 20/14
35 Double Unders

Performance
1a. Front Squat @20X0: 5-4-3-3-3
1b. 5×3 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

METCON
AMRAP 10
8 TTB
10 Wallballs 20/14
35 Double Unders

GYMNASTICS
4 Sets:
1 strict MU
3 dips
3 L-rPullups