Wednesday WOD – 022515


Rachael’s Ready for the Open. Are you?

Programming Template Update:
Starting this week, Thursdays will once again have a posted WOD. They are no longer make up days. Every scheduled class will be performing Thursday’s WOD under the direction of a coach.

REMINDER: The CrossFit Games Open
Don’t forget to Sign up at games.crossfit.com!
The Open runs for 5 weeks. The workouts are announced Thursday nights at 8pm starting next week. We will be doing the workouts in class on Fridays. Each Friday night, join us to throwdown and/or just to cheer on your friends! We are going to turn each week into an event, an event that celebrates our gym, our community, and our fitness.


  • SPECIALTY SEMINAR: The Gymnastics Kip – Level 1 – March 7th, 10am. Seminar will run about 90 minutes.
    This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
    Starting March 2nd, we are offering a CrossFit Lite Bootcamp program! Monday and Wednesday at 4:30pm and Saturdays at 8am.
    Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!
  • New Class: ENDURANCE!
    Sign-up for the first session of this class on Feb. 26th: https://whaling-city-crossfit.theboxhq.com/schedule/966287/register/

We are taking another day off before our next push-up day!

1. Power Snatch: build to a heavy set of 3 TnG

2. 5 rounds for time of
10 Power Snatches 95/65#
10 TTB

1. Every 1:30 for 6:00 (5 total sets)-
3 UB TnG Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

Absolutely AFAP for both pieces.
2. 5 rounds for time of:
10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3. 3 rounds for time of:
15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups

EXTRA WORK (Should be a separate session):
4. Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

5. At a conversational pace (or HR @ 150BPM)-
30:00 AMRAP of:
20 Ring Dips
30 Wall Balls 20/14#
40 Cal Row