April 28, 2013

WODs

Tuesday WOD – 112117

Joe

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

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. Dual KB Front Rack Lunge: 4×12 alternating legs
1b. Kip Swing: 4×10

2. 5 Rounds, each for time:
20 WBs 14/10
30 Walking Lunge steps
60 Single Unders
Rest 1:30

Fitness
1a. Dual KB Front Rack Lunge: 4×12 alternating legs
1b. kPullup: 4×8

2. 5 Rounds, each for time:
20 WBs 20/14
30 Walking Lunge steps
40 Double Unders
Rest 1:30

Performance
WL
Tng Clean: 2 Every 30s x7

STRENGTH
a. Dual KB Front Rack Lunge: 4×12 alternating legs
b. 1 srMU + 3 Ring Swings + 2 krMU : 4 sets

METCON
5 Rounds, each for time:
20 WBs 20/14
30 Walking Lunge steps
40 Double Unders
Rest 1:30

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s

Monday WOD – 102017

We’re going to miss you, Chandra!!

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

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 Rounds NOT for time:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

2. 3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
2 Wall Walk
15 Push Press 65/45

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 24/20

Fitness
1. 3 Rounds NOT for time:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

2. 3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
2 Wall Walk
15 Push Press 75/55

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 24/20

Performance
WL
Power Snatch: Every 30s for 7 sets – 2 Tng Reps

STRENGTH
3 Rounds NOT for time:
10 KB/DB High Pull per arm @20X1
15 Band Pull Apart
30s HS Hold

METCON
3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
30′ HS Walk
15 Push Press 75/55

Rest 5:00

3:00 ON / 2:00 OFF x 3
15/10 Calorie Bike (moderate pace)
15 Push-ups
10 Box Jump Overs (hands may touch box) 30/24

ENGINE
4x750m Row – rest/walk 2:00

Saturday WOD – 101817

Going to miss having this guy on our Coaching Staff.

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 Partner, AMRAP 25:
1000m Row, together
60 DB Thruster 35/20
60 KR
400m Run, together
40 BB Thruster 65/45
40 KR

Fitness
With a Partner, AMRAP 25:
1000m Row, together
60 DB Thruster 50/35
60 TTB
400m Run, together
40 BB Thruster 95/65
40 TTB

Performance
WL
1. 3-Position Snatch: 5 sets
2. 3-Position Clean & 1 Jerk: 5 sets
3. 1&1/4 Front Squat: 7×1

METCON
With a Partner, AMRAP 25:
1000m Row, together
60 DB Thruster 50/35
60 C2B
400m Run, together
40 BB Thruster 95/65
40 TTB

Friday WOD – 111717

Adrian

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 Deadlift @21X0: 5RM, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×20 steps each direction

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

Fitness
1. Sumo Deadlift @21X0: 5RM, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×20 steps each direction

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

Performance
WL
EMOM x 7: 2 Tng PC + PJ

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 5RM, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×20 steps each direction

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

GYMNASTY
sHSPU: 3-5 EMOM x10
(same reps you did last week, adding 1 minute)

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 Press @30X0: 5RM, then 2×5@90%
1b. Rope Rows @30X0: 5×10

2. AMRAP 12
3 Rope Pulls
3 Rope Knees to Elbows
20 Burpees

Fitness
1a. Bench Press @30X0: 5RM, then 2×5@90%
1b. Rope Rows @30X0: 5×10

2. AMRAP 12
2 Rope Climbs
20 Burpees

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Bike
3:00 Row
1:00 Single Unders
100′ KB Front Rack + OH Carry /side

Wednesday WOD – 111517

Tilly

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 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

2. 7 Rounds:
50 Single Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 26/18
Rest 1:30

Fitness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

2. 7 Rounds:
30 Double Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 35/26
Rest 1:30

Performance
WL
Jerk: 2 Tng EMOM x7

CORE
3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

METCON
7 Rounds:
40 Double Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 53/35
Rest 1:30

Tuesday WOD – 111417

Kelsea

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 35/20, 50/35
8 Seated Pull-up
Rest 2:00 between rounds. Cap of 3:00 per round.

Fitness
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 35/20, 50/35
8 Pull-ups
Rest 2:00 between rounds. Cap of 3:00 per round.

Performance
WL
Tng Clean: 2 EMOMx7

STRENGTH
a. Back Squat @32X1: 5RM, then 2×5@90%
b. sPull-up @20X2: 5×6

METCON
4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
5 rMU
Rest 2:00 between rounds. Cap of 3:00 per round.

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s