Tuesday WOD – 050614

Women's Rx

Women’s Rx Podium

Men's Rx Podium

Men’s Rx Podium

I’d tried to cover everyone with my Facebook post yesterday. But I just want to say Thank You again to EVERYONE who made the Whaling City Barbell Beatdown possible and AMAZING!

WCCF BRING YOUR FRIENDS AND FAMILY DAY – This SATURDAY, MAY 10th at 9:15am! Bring Friends, family, coworkers, strangers – literally anyone who is INTERESTED in trying CrossFit. We created a Facebook event for this one, so share it on Facebook and get your friends to RSVP!

Training Template for the Next 12 Weeks (Probably)
We are going to be adding some old school Strength building to our Training (more so in the Performance group, but some in the Fitness template as well. If you follow Fitness but feel that Strength is your biggest weakness, we can customize your programming to make sure you can fit in all the strength work). We are also going to be adding more gymnastics work. We are going to start doing some gymnastics skills/drills/stretches in some of our warmups and also doing more skill work upside down and more WODs where we go upside down.

The Strength Work will be based off of the Wendler 5/3/1 Strength program and will be as follows:
Monday – Deadlift
Tuesday – Strict Press
Friday – Squat
Saturday – Bench
As I mentioned yesterday, the percentage work for all of these lifts will be based off of your TRAINING MAX, which means 90% of your 1RM. The goal is to be able to complete all of these reps with good technique

The 5 day training schedule will be the same. Workout Mon-Tues-Weds. Recovery day on Thursday (for those of you who don’t like missing a day, come to YOGA on Thursday or come in and do Mobility, or some light aerobic rowing, or even some skill/technique work). Workout Fri-Sat. Rest Sunday. Thursdays and Sundays will still be the make up days.


1. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. Metcon
3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Burpees
1:00 ME KBS 32/24kg
1:00 Rest


1. Power Snatch Work to a 5rm (non-T&G, reset quickly after drop)

2. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3. Metcon
3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

*Shuttle Run is for max accumulated distance in 1:00. The 50′ denotes the length to run before turning around. For example: run down 50′, turn around, run back 50′ – distance is total feet in 1:00.


4A. 3XME Strict HSPU – rest 90 sec.
4B. 3X15 Toes to Bar – rest 90 sec.