Saturday WOD – 101817

THANKSGIVING SCHEDULE Weds. 11/22 – No 6:30pm class Turkey Day – Team Workout 8am!!! Fri 11/24 – No morning classes WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness With a
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Friday WOD – 111717

THANKSGIVING SCHEDULE Weds. 11/22 – No 6:30pm class Turkey Day – Team Workout 8am!!! Fri 11/24 – No morning classes WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Sumo
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Thursday WOD – 111617

THANKSGIVING SCHEDULE Weds. 11/22 – No 6:30pm class Turkey Day – Team Workout 8am!!! Fri 11/24 – No morning classes WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1a. Bench
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Wednesday WOD – 111517

THANKSGIVING SCHEDULE Weds. 11/22 – No 6:30pm class Turkey Day – Team Workout 8am!!! Fri 11/24 – No morning classes WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 3
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Tuesday WOD – 111417

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1a. Back Squat @32X1: 5RM, then 2×5@90% 1b. sPull-up @20X2: 5×6 2. 4 Rounds: 25/20 Calorie Row 16 DB Front rack lunges
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Monday WOD – 111317

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Standing Alternating DB Press: 3×6 per arm @20X1 2. Push Press: 5RM, then 2×5@90% 3. 5 Rounds: 1:00 Bike 15 Push-up
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Saturday WOD – 111117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness With a Partner, AMRAP 25: 30 Shuttle Runs, 30′ segments 150 Air Squats 50 Ring Rows 30 Shuttle Run, 30′ segments 150
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Friday WOD – 111017

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Sumo Deadlift @21X0: 5×5 – Add 2.5-5# to each of last week’s sets. 2a. DBRDL @31X0: 3×12 2b. SL Glute Bridge
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