April 28, 2013

WODs

Wednesday WOD – 041118

Tilly

Tilly

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
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

Fitness
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

Performance
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

C1. Pallof Press: 4×10/side
C2. L-sit / tuck hold: 4×0:30-0:40
C3. High Knee Teapot: 4×10/side

Tuesday WOD – 041018

Sadie

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. Deadlift @11X0: 4×9
A2. HK SA KB Press @21X2: 4×12

B. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
12 SA High Pull

Fitness
A1. Deadlift @11X0: 4×9
A2. HK SA KB Press @21X2: 4×12

B. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
12 SA High Pull

Performance
A. Power Snatch: 6×2 @HTLW

B1. Deadlift @11X0: 4×9
B2. HK SA KB Press @21X2: 4×12

C. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
12 SA High Pull

D. Ski Erg
20 x 20 sec / 40 sec easy
Ski twenty 20 second all-out bursts with 40 seconds of light skiing in between.

Monday WOD – 040918

Rachael

Rachael

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. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. 30-20-10 for time:
Seated Pullups
wLunges 35/20

Fitness
A1. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. 30-20-10 for time:
kPull-ups
wLunges 50/35

Performance
A. Clean w/ Pause in Receiving Position: 6×2 @HTLW

A1. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. 30-20-10 for time:
kPull-ups
wLunges 50/35

C. sMU: 6×2
(Working towards sMU? 4×5 Partner assisted transitions on high rings)

Saturday WOD – 040718

Nikita

Nikita

8AM CLASS ONLY! WORKSHOP STARTS AT 9:30AM!

FREE MOVEMENT, MOBILITY, AND STRENGTH BALANCE WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
TODAY IS THE DAY!! 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

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
PARTNER AMRAP 20
50 Cal Bike
50 Burpees
100 Air Squats

Fitness
PARTNER AMRAP 20
50 Cal Bike
50 Burpees
100 Air Squats

Friday WOD – 040618

Erin

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
A. Power Clean & Push Jerk: 5×3 TnG

B. 5 Rounds for time:
25 RKBS 53/35
50 Single Unders

Fitness
A. Power Clean & Push Jerk: 5×3 TnG

B. 5 Rounds for time:
25 RKBS 70/53
50 Double Unders

Performance
A. Power Clean & Push Jerk: 5×3 TnG

B. 5 Rounds for time:
25 RKBS 70/53
50 Double Unders

C. Bike – 5 rounds:
2:00 moderate
2:00 east

Thursday WOD – 040518

Sherri

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. Turkish Get Up: 4×2 per arm
A2. Bent leg Contralateral Deadbug: 4×8 /side

B. 6 Rounds w/ 2:00 rest after Round 3:
500m Row
0:30 Forearm Plank

Fitness
A1. Turkish Get Up: 4×2 per arm
A2. Bent leg Contralateral Deadbug: 4×8 /side

B. 6 Rounds w/ 2:00 rest after Round 3:
500m Row
0:30 Forearm Plank

Wednesday WOD – 040418

Callie

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. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

Fitness
A1. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

Performance
A1. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

C1. Bicep Curls: 3×8 per arm @20X0 – rest 60s
C2. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s