WORKOUT OF THE DAY Fitness 1. Back Squat: 5×5 Across 2. 4 rounds of: 20 Shoulder Touches 15 C2B Pull-ups 20 Deadlift 135/95# *Rest 1:00 after each round. Performance 1. Clean + 2 Jerks: 2rm – 2×2@90% 2. Back Squat: 5×5 @80% 3. Metcon 4 rounds of: 40′ HS Walk 20 C2B Pull-ups 20 Deadlift
-> Continue reading Friday WOD – 080114
WORKOUT OF THE DAY Fitness 1. Establish a 1rm Strict Press 2. For time: 30 Burpee Box Jump Overs 24/20″ 30 Push Press @85% of #1. 30 Burpee Box Jump Overs 24/20″ 3. Pull-up Development (Whatever day you did last, do the next day). Performance 1. Establish a 1rm Strict Press 2. Metcon For time:
-> Continue reading Wednesday WOD – 073014
WORKOUT OF THE DAY Fitness 1. Pause Back Squat: 6×2 (3 count in rock bottom) – work to a max double for the day 2. Metcon For time: Row 1K 100 Double-Unders Run 1 Mile Performance 1. 3-Position Snatch: Heavy but perfect 2. Pause Back Squat: 6×2 (3 count in rock bottom) – work to
-> Continue reading Tuesday WOD – 072914
Programming Update We are moving on from the Wendler Strength cycle that we have been doing for the last 12 weeks. We are moving back to more of a “conjugate method” for getting stronger. We are also going to continue performing the Pull-up and HSPU development work multiple days per week. The “standard” workout week
-> Continue reading Monday WOD – 072814
WORKOUT OF THE DAY Fitness 1. Pull-up Development: Day 3 2. 3 rounds for time of: Run 400m 9 Bar Muscle-Ups 15 KB Thrusters 24/16kg Performance 1. Snatch Balance: Heavy Single 2. High Hang Snatch: Heavy Single 3. Bench Press: 1X5@40%, 1X3@50%, 1×5 @60% 4. C2B Development: Day 3 5. Metcon 3 rounds for time
-> Continue reading Saturday WOD – 072614
WORKOUT OF THE DAY Fitness 1. Squat: 1X5@40%, 1X3@50%, 1×5 @60% 2. 3 rounds for time of: 14 Deficit HSPU 6/4″ 7 Power Clean & Push Jerks 175/115# Performance 1. Squat: 1X5@40%, 1X3@50%, 1×5 @60% 2. Metcon 3 rounds for time of: 14 Deficit HSPU 6/4″ 7 Power Clean & Push Jerks 185/125# Note: Today’s
-> Continue reading Friday WOD – 072514
Today is Andrew’s last day at WCCF. He has had one of the most impressive physical transformations since he started CrossFitting with us almost a year and a half ago. We are all going to miss you and your wit, especially the 6am crew. Good luck on that distant planet called “The Cape.” How did
-> Continue reading Wednesday WOD – 072314
Announcing our 2nd Athlete of the Month for July, Derek Gibbons! Derek is moving to Plymouth, so he won’t be WODing with us anymore. He has been a part of WCCF, off and on, since right after we opened in 2012. Always working hard when he’s in the gym, and always pushing and motivating other
-> Continue reading Tuesday WOD – 072214
ON-RAMP STARTS TONIGHT 6:30pm!! Get your Friends and Family HERE! WORKOUT OF THE DAY Fitness 1. Pull-up Development 2. For time: 50 Double-Unders 10 Muscle-Ups 30 V-Ups 50 Double-Unders 8 Muscle-Ups 20 V-Ups 50 Double-Unders 6 Muscle-Ups 10 V-Ups Performance 1. C2B Development 2. Metcon For Time: 50 Double-Unders 12 Muscle-Ups 30 V-Ups 50 Double-Unders
-> Continue reading Monday WOD – 72114
Post by Whaling City CrossFit. Schedule Update for TODAY: Bring Your Friends and Family is at 9:15am. Barbell Club will be held AFTER, at 10:15am!!! Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program There is still time to sign up your Kids! Starts Monday, July 21st! Program includes fun workouts, exercise skills,
-> Continue reading Saturday WOD – 071914