April 28, 2013

WODs

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

Monday WOD – 010818

KIDS & TEENS WINTER SESSION
Starts TODAY!! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
The main focus of the challenge is bringing awareness to your daily habits and lifestyle and trying to align them with practices that will improve your overall health and well-being. Moving your body, drinking enough water, eating well, practicing good food habits, getting enough sleep and spending time relaxing are all simple but effective ways to make you healthier and happier.

It’s not too late to sign-up! https://whaling-city-crossfit.triib.com/events/challenges/238/

SIGNUP FOR YOUR BODYFAT TESTING!

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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. Deadlift @21X0: 7-5-3-7-5-3
1b. Alt. DBPP @20X1: 10-7-4-10-7-4

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (45/35#)
15 Wall Ball (14/10#)
50 SU’s ​​​

Fitness
1a. Deadlift @21X0: 7-5-3-7-5-3
1b. Alt. DBPP @20X1: 10-7-4-10-7-4

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (75/55#)
15 Wall Ball (20/14#)
30 DU’s ​​

Performance
WL
Power Snatch, 3RM Tng

STRENGTH
a. Deadlift @21X0: 7-5-3-7-5-3
b. Alt. DBPP @20X1: 10-7-4-10-7-4

METCON
“Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 UB Power Snatch (75/55#)
15 UB Wall Ball (20/14#)
30 UB DU’s

ACCESSORY
3 Rounds NOT for time:
15 DB RDL
10 Lateral Step Ups /side (as high as possible)
10 Side Plank Hip Abduction /side

Saturday WOD – 010618

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
Are you struggling to lose body fat? Trying to get rid of the holiday fluff? Do you feel tired all the time? Do your energy levels fluctuate throughout the day? Feel like you can’t breath during your WOD? Feel like you’re not getting the results you want?

Our Fitness Challenge is designed to help you with any or all of these things! The main focus of the challenge is bringing awareness to your daily habits and lifestyle and trying to align them with practices that will improve your overall health and well-being. Moving your body, drinking enough water, eating well, practicing good food habits, getting enough sleep and spending time relaxing are all simple but effective ways to make you healthier and happier.

Throughout the six weeks we’re going to provide resources and tips and education on all of these things and we’re going to make this fun by doing it in teams. This is not one of those challenges where you will be shamed and lose points as a punishment for having dessert or having a beer. We believe in balance and being healthy while still living a full, enjoyable life.

We are taking some before and after body measurements so you have some metrics to measure your results from this challenge. But that is optional. The biggest results you’re going to notice are how you feel. Improved sleep, improved energy during the day, improved performance during your workouts, improved mood, and less soreness and aches and pains.

And to top it all off the person who scores the most points wins $200 cash!

If you haven’t jumped on board yet, what are you waiting for?! https://whaling-city-crossfit.triib.com/events/challenges/238/

SIGNUP FOR YOUR BODYFAT TESTING!

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 35/26
40 Push-ups

Fitness
With a Partner, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 53/35,
40 Ring Dips

Performance
WL
1. Snatch Deadlift + Low Hang Snatch: Work to a heavy load for the complex
2. Clean & Jerk + Hang Clean & Jerk: Work to a heavy load for the complex

METCON
With a Partner, 2 Rounds for time:
80/65 Cal Bike, switch as needed
60 1-arm KB Thruster 70/53
40 Ring Dips

Friday WOD – 010518

Justine

BLIZZARD SCHEDULE UPDATE
5 and 6am Class CANCELED for FRIDAY. Plan is to open the gym at 8:30am, but will update in the morning if things change!

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
SIGNUP FOR YOUR BODYFAT TESTING!

GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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. Power Cleans: 5×3
1b. Suitcase Carry AHAP: 5×50′ /side

2. 11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders

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

2. 11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders

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

METCON
11:00 Running Clock:
Buy In:
25/20 Calorie Ski Erg
Then, AMRAP
2 Rope Climbs
60 Single Unders / 35 Double Unders