Full Workout Description The clock will be set for 8 minutes. At the call of 3-2-1-GO, Partners will complete 40 partner burpees. Once completed, partners will work together to each find a Max for the barbell complex that consists of a Squat Clean, Front Squat, and Jerk. A good rep will be indicated by the
-> Continue reading Barbell Beatdown – Max C&J Complex
2015 CrossFit Games Northeast Regionals? Alright people, with it being Regionals season, I am in full-on planning mode for 2015. As I pointed out after the Open, we had a few athletes do pretty damn well this year. With some hard work and development, I’d like to see WCCF send a team to Regionals in
-> Continue reading Wednesday WOD – 043014
WORKOUT OF THE DAY Fitness 1.Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses. 2. EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1 3. Metcon 5 rounds of “Cindy” 5 Pull-ups
-> Continue reading Tuesday WOD – 042914
In case you missed it earlier, we published the Full Workout Description, Prescribed Weights, and Movement Standards for the Row Dub Scluster Workout at the Whaling City Barbell Beatdown! Can’t wait for this Sunday! http://whalingcitycrossfit.com/2014/04/barbell-beatdown-row-dub-scluster/ WORKOUT OF THE DAY Fitness 1. Take 5 attempts to work up to a near maximal Snatch (after warmup lifts),
-> Continue reading Monday WOD – 042814
Full Workout Description At the call of 3-2-1-GO, Partner 1 will begin rowing 25 calories on the Concept 2 erg while Partner 2 attempts to complete as many rounds and reps as possible of 30 Double Unders (or 60 Single Unders for Scaled) and 10 Squat Clean Thrusters (Sclusters). Partner 2 may begin the workout
-> Continue reading Barbell Beatdown – Row Dub Scluster
Improvements to Self-Checkout at WCCF (ALSO PLEASE MAKE SURE TO CHECK-IN TO CLASS EVERY DAY!!!) The BoxHQ has made updates to allow you to self-checkout items using the kiosk. You no longer have to log in to your account each time you want to make a purchase. But first, you have to log in to
-> Continue reading Saturday WOD – 042614
NEW WCCF Apparel has Arrived! WORKOUT OF THE DAY Fitness 1. Smolov 3/3 – HBBS 8X4 @ 80+% – rest at least 2 minutes 2. Metcon 3 rounds for time of: 25m Farmer’s Carry (24/16kg each arm) 20 Burpees 25m Farmer’s Carry (53/35 each arm) 30 KB Snatch 24/16kg (15L/15R anyhow) Performance 1. Smolov 3/3
-> Continue reading Friday WOD – 042514
WORKOUT OF THE DAY Fitness 1. Smolov 3/2 – Click Here for Smolov Calculator HBBS 7X5 @ 75+% – rest at least 2 minutes 2. 10 minutes to work to a max Power Snatch for the day, then: EMOM for 10 minutes: 2 Power Snatches @ 80% of today’s max. Performance 1. Smolov 3/2 –
-> Continue reading Wednesday WOD – 042314
WORKOUT OF THE DAY Fitness 1. 5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds 2. Metcon 60 Pullups for time* *EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top) Performance 1. 5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest
-> Continue reading Tuesday WOD – 042214
In honor of the Boston Marathon today, I thought it would be appropriate for us to RUN! To show our support of everyone running today and for everyone affected by the events last year. Also, REGULAR Class Schedule today. *Recommendations for SMOLOV week three: If last week’s squats were all easy, and you had zero
-> Continue reading Monday WOD – 042114