April 28, 2013

WODs

Wednesday WOD – 080818

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 53/35
15 Suitcase DL – Left
2:00 Rest

Fitness
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 70/53
15 Suitcase DL – Left
2:00 Rest

Performance
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 70/53
15 Suitcase DL – Left
2:00 Rest

C. 4 Rounds NOT for time
5 Banded GHR @30X0
15 Monster Walk Steps /side
30′ HSW

Tuesday WOD – 080718

Skippin’ in to Tuesday….

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A. EMOM 10
Odd: 3-6 Seated Pull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
80 Single Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

Fitness
A. EMOM 10
Odd: sPull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
50 Double Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

Performance
PERF-A. Hang Clean: 5×2 @5# HTLW.

A. EMOM 10
Odd: sPull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
50 Double Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

Monday WOD – 080618

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×6, 5# HTLW
A2. CG Bench @30X0: 4×6 @ 5-10# HTLW

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

Fitness
A1. Front rack step ups @20X0: 4×6, 5# HTLW
A2. CG Bench @30X0: 4×6 @ 5-10# HTLW

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

Performance
A. Hang Snatch: 5×2 @5# HTLW.

B1. Front rack step ups @20X0: 4×6, 5# HTLW
B2. CG Bench @30X0: 4×6 @ 5-10# HTLW

C. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

D. 6 Rounds
0:45 Bike
0:45 Rest
0:45 Calorie Ski
0:45 Rest
Rest 3:00 after round 3.

Saturday WOD – 080418

SCHEDULE UPDATE
This Saturday, the gym will close at 10am. There will be no 10:00 WOD. So get in and get after it at 8 or 9am!

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
PARTNER WOD FOR TIME:
800m Run
60 Jumping Pull-ups
600m Run
60 Renegade Rows 25/20
400m Run
30 Jumping Pull-ups

Fitness
PARTNER WOD FOR TIME:
800m Run
60 Pull-ups
600m Run
60 Renegade Rows 40/30
400m Run
30 Pull-ups

Performance
PARTNER WOD FOR TIME:
800m Run
60 C2B
600m Run
60 Renegade Rows 40/30
400m Run
30 bMU

Barbell Club
A. Snatch: 1RM
B. Clean & Jerk: 1RM

Friday WOD – 080318

I always get upset when I hear people say things like, “I’m here for a good time, not a long time.”

Do you really feel that way? Treating your body like a public dumpster and shaving years off your life does not sound appealing to me.

What if we asked your loved ones? Would they want you around for a long time? How much would they give for even one extra day with you?

Having a good time and being HEALTHY do not have to be mutually exclusive.

With a little hard work and sacrifice, you could buy yourself DECADES more time with your loved ones.

And, if you keep at it, those extra years will be active years with your grandkids and GREAT grandkids.

I don’t know about you, but that sounds pretty fucking awesome to me.

#Longevity

SCHEDULE UPDATE
This Saturday, the gym will close at 10am. There will be no 10:00 WOD. So get in and get after it at 8 or 9am!

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Back Squat @33X1: 5×4
A2. SA DB Press @20X0: 4×8+ (5# < Your 10RM) B. For time: 30/25 Cal Row 40 Wallballs 14/10 30/25 Cal Row 40 DB Snatch 35/20 30/25 Cal Row Fitness
A1. Back Squat @33X1: 5×4
A2. SA DB Press @20X0: 4×8+ (5# < Your 10RM) B. For time: 30/25 Cal Row 40 Wallballs 20/14 30/25 Cal Row 40 DB Snatch 50/35 30/25 Cal Row Performance
A. Push Jerk: 5×2 @5# HTLW.

B1. Back Squat @33X1: 5×4
B2. SA DB Press @20X0: 4×8+ (5# < Your 10RM) C. For time: 30/25 Cal Row 40 Wallballs 20/14 30/25 Cal Row 40 DB Snatch 50/35 30/25 Cal Row 20 HSPU

Thursday WOD – 080218

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A. 3 Rounds NOT for time:
0:30 Side Plank
0:10 Hanging L-sit
8 Barbell Rollouts
10 Landmine Twist

B. 5 Rounds:
0:30 Burpees
0:30 Rest
0:30 Ski Erg
0:30 Rest
0:30 V-ups
0:30 Rest

Fitness
A. 3 Rounds NOT for time:
0:30 Side Plank
0:10 Hanging L-sit
8 Barbell Rollouts
10 Landmine Twist

B. 5 Rounds:
0:30 Burpees
0:30 Rest
0:30 Ski Erg
0:30 Rest
0:30 V-ups
0:30 Rest

Wednesday WOD – 080118

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×14 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. For time:
50 RKBS 53/35
50/40 Calorie Bike
50 RKBS

Fitness
A1. Sumo Deadlift @20X1: 4×14 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. For time:
50 RKBS 70/53
50/40 Calorie Bike
50 RKBS

Performance
A1. Sumo Deadlift @20X1: 4×14 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. For time:
50 RKBS 70/53
50/40 Calorie Bike
50 RKBS

C. 3 Rounds NOT for time
5 GHR @30X0
15 Monster Walk Steps /side
50′ HSW