April 28, 2013

WODs

Saturday WOD – 082518

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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
20 Rope Pulls / 10 Rope Climbs
80 DB Snatches 35/20, 50/35
1000m Row
12 Rope Pulls / 6 Rope Climbs
40 DB Snatch 35/20, 50/35
400m Run

Fitness
PARTNER WOD FOR TIME:
800m Run
10 Rope Climbs
80 DB Snatches 50/35
1000m Row
6 Rope Climbs
40 DB Snatch 50/35
400m Run

Performance
PARTNER WOD FOR TIME:
800m Run
10 Rope Climbs
80 DB Snatches 50/35
1000m Row
6 Rope Climbs
40 DB Snatch 50/35
400m Run

Barbell Club
A. Snatch Doubles: 5×2 @ 5-10# HTLW across
B. Clean & Jerk: 4×2 @ 5-10# HTLW across

Friday WOD – 082418

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
What Ya’ll Need to Do:
1. Get a Partner
2. Each of you sign up here
3. Message Me your Team Name
4. Save the Date for our Member Appreciation Day: Sunday, October 7th
5. Watch for CrossFit to Release Workouts on 9/19 and 9/26
6. Come to class together to complete workouts

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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: 7×1
A2. SA DB Press @20X0: 4×7+ @ Your 10RM

B. for time:
10-20-30-40 Wall balls 14/10
10-15-20-25 Burpees

Fitness
A1. Back Squat @33X1: 7×1
A2. SA DB Press @20X0: 4×7+ @ Your 10RM

B. for time:
10-20-30-40 Wall balls 20/14
10-15-20-25 Burpees

Performance
PERF-A. Push Jerk: 8×1 @5# HTLW.

A1. Back Squat @33X1: 7×1
A2. SA DB Press @20X0: 4×7+ @ Your 10RM

B. for time:
10-20-30-40 Wall balls 20/14
10-15-20-25 Burpees

D. 3 Rounds NOT for time:
0:25 Hanging L-sit
10 Lemon Squeezes
5 Pallof presses, each position
10 Ring Body Saw

Thursday WOD – 082318

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
Every year, CrossFit hosts an online Team competition called the Team Series, releasing two sets of Partner workouts on consecutive Wednesdays (Sept 19th and Sept 26th).

Also every year, we do an internal partner throwdown. This year, we have decided to piggyback off of the Team Series. So for two weeks, several of our class workouts will be the partner workouts released by CrossFit for the Team Series! And then on Sunday, October 7th, we will have our own unique set of workouts completed outside at EastOver Farm in Rochester!

After the workouts on the farm, we are having our MEMBER APPRECIATION COOKOUT! This is our chance to say thank you to all of you for supporting Whaling City CrossFit and making it the BEST gym around!

We are inviting EVERYONE who wants to play to partner up, come up with a Team Name, and get ready to throw down! Keep in mind that you and your partner will have to come to the same class in order to complete the workout together. All combinations of pairs are allowed: male-male, female-female, and male-female.

For those who are interested, you can register on the Team Series website to submit your scores for each workout and see how you rank against other teams worldwide. But that is not required. We have created an Event in TRIIB to track our Internal Team Scores and Standings. Everyone participating needs to Register (for free) here: https://whaling-city-crossfit.triib.com/events/challenges/661/. Then one Team member should message me telling me your Partner and Team Name!

There will be two divisions: Rx and Scaled. CrossFit will release Rx and Scaled versions of all the workouts. And just because you Scaled one workout does not mean you have to scale them all. I will also create additional modifications of workouts to ensure everyone can participate.

There are likely to be 3-4 workouts released for each of the 2 weeks. So if there are 4, our plan would be to program them for Thursday’s WOD, Friday’s WOD, Saturday’s WOD, and Monday’s WOD. However, if some are short or if one is a strength workout, we may be able to fit two into a regular hour class. We will have to wait and see!

If you don’t want to participate, that is absolutely fine! You can partner up with someone else in the class who isn’t participating or I will also have created a solo version of the workout.

If you want to learn more about the CrossFit Team Series, visit here: https://games.crossfit.com/teamseries

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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:
0:25 Hanging L-sit
10 Lemon Squeezes
5 Pallof presses, each position
10 Ring Body Saw

B. 5 Rounds:
0:30 Single / Double Under
0:15 Transition
0:30 ski erg
0:15 Transition
0:30 Mountain Climbers
1:30 Rest

Fitness
A. 3 Rounds NOT for time:
0:25 Hanging L-sit
10 Lemon Squeezes
5 Pallof presses, each position
10 Ring Body Saw

B. 5 Rounds:
0:30 Single / Double Under
0:15 Transition
0:30 ski erg
0:15 Transition
0:30 Mountain Climbers
1:30 Rest

Wednesday WOD – 082218

WCCF PARTNER THROWDOWN SERIES AND MEMBER APPRECIATION DAY 2018!
Every year, CrossFit hosts an online Team competition called the Team Series, releasing two sets of Partner workouts on consecutive Wednesdays (Sept 19th and Sept 26th).

Also every year, we do an internal partner throwdown. This year, we have decided to piggyback off of the Team Series. So for two weeks, several of our class workouts will be the partner workouts released by CrossFit for the Team Series! And then on Sunday, October 7th, we will have our own unique set of workouts completed outside at EastOver Farm in Rochester!

After the workouts on the farm, we are having our MEMBER APPRECIATION COOKOUT! This is our chance to say thank you to all of you for supporting Whaling City CrossFit and making it the BEST gym around!

We are inviting EVERYONE who wants to play to partner up, come up with a Team Name, and get ready to throw down! Keep in mind that you and your partner will have to come to the same class in order to complete the workout together. All combinations of pairs are allowed: male-male, female-female, and male-female.

For those who are interested, you can register on the Team Series website to submit your scores for each workout and see how you rank against other teams worldwide. But that is not required. We have created an Event in TRIIB to track our Internal Team Scores and Standings. Everyone participating needs to Register (for free) here: https://whaling-city-crossfit.triib.com/events/challenges/661/. Then one Team member should message me telling me your Partner and Team Name!

There will be two divisions: Rx and Scaled. CrossFit will release Rx and Scaled versions of all the workouts. And just because you Scaled one workout does not mean you have to scale them all. I will also create additional modifications of workouts to ensure everyone can participate.

There are likely to be 3-4 workouts released for each of the 2 weeks. So if there are 4, our plan would be to program them for Thursday’s WOD, Friday’s WOD, Saturday’s WOD, and Monday’s WOD. However, if some are short or if one is a strength workout, we may be able to fit two into a regular hour class. We will have to wait and see!

If you don’t want to participate, that is absolutely fine! You can partner up with someone else in the class who isn’t participating or I will also have created a solo version of the workout.

If you want to learn more about the CrossFit Team Series, visit here: https://games.crossfit.com/teamseries

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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: 4×20 last week’s weight
A2. Dual FR Carry: 4×150′

B. 8 Rounds:
0:15 Bike
2:45 Rest
*5:00 Rest after Round 4.

Fitness
A1. Sumo Deadlift @20X1: 4×20 last week’s weight
A2. Dual FR Carry: 4×150′ per arm

B. 8 Rounds:
0:15 Bike
2:45 Rest
*5:00 Rest after Round 4.

Performance
A1. Sumo Deadlift @20X1: 4×20 last week’s weight
A2. Dual FR Carry: 4×150′ per arm

B. 8 Rounds:
0:15 Bike
2:45 Rest
*5:00 Rest after Round 4.

C. 4 Rounds NOT for time
8 Banded GHR @30X0
10 Hip Thrusts
30′ HSW

Tuesday WOD – 082118

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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:
8 Push Jerk 95/65
1:00 Row
2:00 Rest

Rest 3:00 after round 3 then:

B. 3 Rounds:
10 Jumping Pull-ups
200m Run
Rest 2:00

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry

Fitness
A. 3 Rounds:
8 Push Jerk 115/80
1:00 Row
2:00 Rest

Rest 3:00 after round 3 then:

B. 3 Rounds:
10 kPull-ups
200m Run
Rest 2:00

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry

Performance
PERF-A. Hang Clean: 8×1 @5# HTLW.

A. 3 Rounds:
8 Push Jerk 135/95
1:00 Row
2:00 Rest

Rest 3:00 after round 3 then:

B. 3 Rounds:
7 bMU
200m Run
Rest 2:00

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Side Plank /side
10 SA RKBS /arm – light
200′ Farmers Carry

Monday WOD – 082018

We are the ONLY Gym that cares more about your LONGEVITY than how much you can Squat.

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

Fitness
A1. Front rack step ups @20X0: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

Performance
PERF-A. Hang Snatch: 8×1 @5# HTLW

A1. Front rack step ups @20X0: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

C. 3 Rounds
1:30 Bike
1:30 Rest
1:30 Calorie Ski
1:30 Rest

Saturday WOD – 081818

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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:
400m Run
30 Deadlift 135/95
100/80 Calorie Bike
100 RKBS 53/35
400m Run
30 Deadlift 135/95

Fitness
PARTNER WOD FOR TIME:
400m Run
30 Deadlift 225/155
100/80 Calorie Bike
100 RKBS 70/53
400m Run
30 Deadlift 225/155

Performance
PARTNER WOD FOR TIME:
400m Run
30 Power Clean 165/115
100/80 Calorie Bike
100 RKBS 70/53
400m Run
30 Power Clean 165/115

Barbell Club
A. Snatch Doubles: 5×2 @ 5-10# HTLW across
B. Clean & Jerk: 4×2 @ 5-10# HTLW across