Wednesday WOD – 021115


Sarah at the SouthCoast Snowdown!

Program Update
We are getting ready to launch what I am calling WCCF 2.0. We have a lot of amazing ideas in the works for ya’ll. We are going to be adding a variety of specialty classes and programs outside of our standard CrossFit WOD classes. CrossFit Lite, Endurance, Barbell, Gymnastics, and Mobility classes are all coming. We are also going to be expanding our Personal Training options. And offering Open Gym membership options. Our goal is to make WCCF your one-stop-shop for all your fitness wants and needs. Let me give some more insight and details into WCCF 2.0.

Personal Training is the single best way for you to improve as a athlete. Working one-on-one (or two-on-one) with one of our experienced Coaches will give you the attention and individualized programing to improve your weaknesses and round out your fitness. We will now be offering half-hour sessions in addition to hour-long PT sessions. Your Coach will assign you “homework” that can be done during Open Gym.

Speciality classes keep things interesting for you. They can also allow you to stay fresh and to keep a routine of getting in the gym every day without having to hit a hard WOD every time you step in the door. Some of these programs will be come as you please, while others will have 6, 8, or 12 week cycles that you have to sign up for as the programming with build upon itself.

Classes aren’t really your thing or don’t fit with your schedule? That’s OK, we are going to be offering an Open Gym membership that gives you access to WCCF during Open Gym times to train, do homework assigned to you by your Personal Trainer, or play. This more affordable monthly membership will include one Personal Training session or a limited number of classes per month.

Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

Set Up Text Messaging in The Box HQ
The BoxHQ now allows us to send text message alerts to all of you at once. With the weather we’ve had lately, I’d like all of you to please log in to your BoxHQ profiles and activate this feature so that we can alert you of weather cancelations or any other time-sensitive information. I have created a lovely step-by-step guide for you. This will now be our OFFICIAl mode of communication for cancelations so please do this ASAP! Please see the attached pdf: SETTING UP TEXT ALERTS IN THE BOX HQ


1. Deadlift: 5×3, climbing

2. 12:00 AMRAP of:
2 Deadlifts 225/155#
10 Double-Unders
4 Deadlifts 225/155#
20 Double-Unders
6 Deadlifts 225/155#
30 Double-Unders
8 Deadlifts 225/155#
40 Double-Ubders
10 Deadlifts 225/155#
50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

1. Every 1:30 for 6:00-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

2. 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.

3. 12:00 AMRAP of:
2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Ubders
10 Deadlifts 275/185#
50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

EXTRA WORK (Rest at least 2 hours in between sessions):
4. Every 2:00 for 8:00-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

5. 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

6. At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance