WCCF Yoga Starting this THURSDAY at 5:30pm! Please Pre-register for Yoga here. Yoga is FREE for our Unlimited Members. If you have a Limited Membership (3 days per week), Yoga is $8. Yoga is also open to the Public for a Drop-In Rate of $15. Note: there will be no 5:30pm WOD. Sign ups have
-> Continue reading Tuesday WOD – 040114
WCCF Yoga Starting this THURSDAY at 5:30pm! Please Pre-register for Yoga here. Yoga is FREE for our Unlimited Members. If you have a Limited Membership (3 days per week), Yoga is $8. Yoga is also open to the Public for a Drop-In Rate of $15. Note: there will be no 5:30pm WOD. Sign ups have
-> Continue reading Monday WOD – 033114
WCCF Yoga is Coming! If you are interested in a Yoga Recovery class on Thursday nights at 5:30pm, please let us know ASAP! Sign ups have started for our April On-Ramp Program! Please tell your friends and family! https://whaling-city-crossfit.theboxhq.com/events/wccfs-april-on-ramp-program WORKOUT OF THE DAY For time: 40 KB Snatches (20 each arm – anyhow) 24/16kg 40
-> Continue reading Saturday WOD – 032914
WCCF Yoga is Coming! If you are interested in a Yoga Recovery class on Thursday nights at 5:30pm, please let us know ASAP! WORKOUT OF THE DAY Open Workout 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar Facing Burpees
WCCF Yoga is Coming! If you are interested in a Yoga Recovery class on Thursday nights at 5:30pm, please let us know ASAP! WORKOUT OF THE DAY For Time: 40 One-arm KB Swings (53/35) 30 Cal Row 20 HSPU 30 Cal Row 40 One-arm KB Swings
WORKOUT OF THE DAY For time: 20 Box Jump Overs (24/20) 250′ Shuttle Run (50′ sections) 30 V-Ups 15 Box Jump Overs (24/20) 250′ Shuttle Run (50′ sections) 30 V-Ups 10 Box Jump Overs (24/20) 250′ Shuttle Run (50′ sections) 30 V-Ups
WORKOUT OF THE DAY 10 rounds for time of: 5 C2B Pull-ups 10 Push-ups 15 Jumping Air Squats>
WORKOUT OF THE DAY 1. Hang Snatch: 7×1 2. Metcon 5 Rounds of: 30 Double Unders 15 Thrusters (100/65) Rest 1:1
WORKOUT OF THE DAY 5 Rounds, with a Partner: 20 Burpee Box Jumps (24/20) 20 C2B Pull-ups
WORKOUT OF THE DAY Open Workout 14.4 – watch the live announcement at games.crossfit.com 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups