April 28, 2013

WODs

Tuesday WOD – 011618

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1. 3 rounds:
10s Chin over the Bar hold
5 5s negative pull-ups
15 Hollow Rocks

2. AMRAP 8
18/14 Row
4 Rope Pulls
Rest 2:00
AMRAP 8
15/12 Bike
12 K2E

Fitness
1. 3 rounds:
5 sPullups
Max kPullups
Rest 3:00

2. AMRAP 8
18/14 Row
2 Rope climbs
Rest 2:00
AMRAP 8
15/12 Bike
12 TTB

Performance
GYMNASTICS
Accumulate 5-10 sMU
Then, Max UB kMU

METCON
AMRAP 8
18/14 Row
2 Rope climbs
Rest 2:00
AMRAP 8
15/12 Bike
12 TTB

ENGINE
5:00 after Metcon:
3 Rounds:
1000m Row
5 PP Cleans

Monday WOD – 011518

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1a. Deadlift @21X0: 6-4-2-6-4-2
1b. Alt. DBPP @20X1: 8-6-3-8-6-3

2. 4 Rounds NOT for time:
15 DB RDL
10 Lateral Step Ups /side (as high as possible)
15 Push–ups

Fitness
1a. Deadlift @21X0: 6-4-2-6-4-2
1b. Alt. DBPP @20X1: 8-6-3-8-6-3

2. 4 Rounds NOT for time:
15 DB RDL
10 Lateral Step Ups /side (as high as possible)
ME Push–ups

Performance
WL
Muscle Snatch, 3RM

STRENGTH
1a. Deadlift @21X0: 6-4-2-6-4-2
1b. Alt. DBPP @20X1: 8-6-3-8-6-3

METCON
4 Rounds NOT for time:
15 DB RDL
10 Lateral Step Ups /side (as high as possible)
ME Push–ups

ACCESSORY
3 Rounds NOT for time:
15 Banded Lateral Walks
15 Weighted GHD Hip Extensions
50′ Suitcase Carry AHAP

Saturday WOD – 011318

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
With a Partner, for time:
50 Front Squats 105/75
20 Synchronized BF Burpees
100 Wallballs 14/10
20 Synchronized BF Burpees
200 Air Squats
20 Synchronized BF Burpees

Fitness
With a Partner, for time:
50 Front Squats 135/95
20 Synchronized BF Burpees
100 Wallballs 20/14
20 Synchronized BF Burpees
200 Air Squats
20 Synchronized BF Burpees

Performance
WL
1. Snatch Deadlift + Low Hang Snatch + Snatch: Work to a heavy load for the complex
2. Front Squat: 3-2-1-3-2-1-10

METCON
With a Partner, for time:
50 Front Squats 185/135
25 Synchronized BF Burpees
100 Wallballs 30/20
25 Synchronized BF Burpees
200 Air Squats
25 Synchronized BF Burpees

Friday WOD – 011218

Rebecca

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 35/20
4, 6, 8, 12…Seated Pull-up

Fitness
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 50/35
4, 6, 8, 12…C2B Pull-up

Performance
WL
Jerk: 10 Singles @ 80-85%

STRENGTH
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

METCON
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 50/35
4, 6, 8, 12… bMU

Immediately followed by 8:00 clock:
Build to heavy C&J

GYMNASTICS
3 sets of: Max sHSPU right into Max kHSPU. Rest 2:00

Thursday WOD – 011118

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1a. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

2. 5 Rounds:
0:30 Ski Erg
0:30 Side Plank Left
0:30 Side Plank Right
0:30 Push-up / Pike Pushup / sHSPU
1:00 Rest

Fitness
1a. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

2. 5 Rounds:
0:30 Ski Erg
0:30 Side Plank Left
0:30 Side Plank Right
0:30 Pike Pushup / sHSPU
1:00 Rest

Wednesday WOD – 011018

Tess

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1. Back Squat @20X0: 7-5-3-7-5-3

2. 5 rounds:
30 Air Squats
1:00 Bike
10 FRDB Lunges 35/20
Rest 2:00

Fitness
1. Back Squat @20X0: 7-5-3-7-5-3

2. 5 rounds:
30 Air Squats
1:00 Bike
10 FRDB Lunges 50/35
Rest 2:00

Performance
STRENGTH
Back Squat @20X0: 7-5-3-7-5-3

METCON
5 rounds:
30 Air Squats
1:00 Bike
10 FRDB Lunges 50/35
Rest 2:00

ENGINE
Do some rowing for the Challenge!

Tuesday WOD – 010918

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!

However, also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1. 4 sets:
6 Seated or Partner Assisted Pull-ups
8 Kip Swings
30s Hollow Hold
30s Arch Hold

2. AMRAP 6
15/12 Calorie Row
9 K2E
Rest 3:00
AMRAP 6
12 Burpees
10 Ring Rows
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees

Fitness
1. 4 sets:
3 Strict Pull-up
5 Kip Swing
6 kPull-up

2. AMRAP 6
15/12 Calorie Row
9 TTB
Rest 3:00
AMRAP 6
12 Burpees
10 Pull-ups
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees

Performance
WL
PP Clean: 3 RM Tng

GYMNASTICS
4 sets:
1 sMU
4 rSwings
3 rMU
3 rDips

METCON
AMRAP 6
15/12 Calorie Row
9 TTB
Rest 3:00
AMRAP 6
12 Burpees
10 C2B
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees