Tuesday WOD – 032718

NO REP!

INTRAMURAL OPEN
There are so many Thank You’s I want to say to everyone who helped make the last 5 weeks so successful and so much fun! First and foremost, the three women who ran the show, our Captains: Amy, Justine and Ashley! They went above and beyond to make this the best Intramural Open we’ve had yet! Thank you guys for everything!

Second, each and every one of you who volunteered to be a Judge during these Open Workouts. Our Friday Night Lights don’t happen without you!

Also, everyone who brought food during their Team’s week. Everyone who helped set up, clean up, and everyone who came out and busted their butts on the gym floor each week and got a little bit fitter! Can’t wait for 2019!

FINAL STANDINGS TBA!!

FREE MOVEMENT, MOBILITY, AND STRENGTH BALANCE WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
Dr. Todd is bringing his expertise as a Chiropractor and Active Life Coach to this Movement, Mobility and Strength Balance workshop​. This special event is an in-house only workshop for Whaling City CrossFit members.​ Normally, a workshop like this would cost each attendee between $40 and $80, but we are offering this one time only for FREE! Full details and REGISTRATION here: https://whaling-city-crossfit.triib.com/events/movement-mobility-and-strength-balance-with-dr-dersham

FYI: The only regular class on Saturday the 7th will be our 8am WOD!! All other classes will be canceled as we encourage all of you to attend the workshop!!

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
A1. DB RDL @30X0: 4×12
A2. BTN Press @20X1: 4×10

B. 5 sets:
20 RKBS 53/35
10 Push-up / Pike Push-ups/ sHSPU
Rest 1:00

Fitness
A1. DB RDL @30X0: 4×12
A2. BTN Press @20X1: 4×10

B. 5 sets:
20 RKBS 70/53
10 Pike Push-ups
Rest 1:00

Performance
A. Power Snatch 1RM

B1. DB RDL @30X0: 4×12
B2. BTN Press @20X1: 4×10

C. 5 sets:
25 RKBS 70/53
10 sHSPU
Rest 1:00

D. 3 sets:
15 Hip Extensions
0:30 Side Lying Clam Hold /side
Max Pushups