Monday WOD – 042015


Jay and Mark working Strict Toes to Bar during Sunday Strength Class.

For those of you interested in talking to one of our Coaches about Nutrition (and we will be emailing everyone who indicated Yes on the Goal Worksheet), we are offering our Level 1: Food Journal Analysis and Advice package to all current members for free for a limited time. To get instructions on how to keep a food journal and to schedule your Food Journal Analysis, email tess@whalingcitycrossfit.com!


1. Overhead Pause Squats – 6×2 w/ a 5 sec. pause in rock bottom

2. AMRAP 10
6,8,10,12,14, etc
Squat Cleans 135/95
Box Jump Overs 24/20

Rest Day or Sunday’s Strength:

1. Deadlift- 10×5@60% – rest 60s
The final set, you should do AME (Almost Max Effort), stopping with 2-3 reps left in tank.
(To find your training weight, you are going to take 90% of your 1RM. This is your Training Max.)

2. Strict Press-55/65/75%x5 – rest as needed

3. DB Split Press – 2xME – rest as needed

4a. Bent Over Rows – 3×12 AHAP – rest 90s
4b. GHR – 3×8 banded – rest 90s

5. Abs – rest 60s between
a. 2×10 Landmines
b. 2×10 Evil Wheels
c. 2×10 Strict TTB