Welcome Coach Kyle! Let’s all officially welcome Coach Kyle to our Coaching Staff and our WCCF Community! Kyle is a CrossFit Level 1 Trainer and has a Bachelors of Science in Sport Management. Kyle has previously coached at CrossFit Bridgewater and at night you can find him keeping the City of New Bedford safe. From
-> Continue reading Saturday WOD – 043016
More Details and Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/ WORKOUT OF THE DAY Fitness 1. Front Squat: 10RM, then 2×10@90% 2. 5 rounds for time: 150ft Suitcase Carry 70/53, each side 15 Wallballs 20/14 15 RKBS 70/53 Performance STRENGTH Back Squat: 10RM, then 3×10@90% METCON 5 rounds for time: 150ft
-> Continue reading Friday WOD – 042916
More Details and Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/ WORKOUT OF THE DAY Fitness 1. Weighted Pull-up: EMOM 10:00 – 3 reps 2. AMRAP 12 2 Rope Climbs, 15′ 4 Turkish Getups, 2 per side 53/35# 8 Power Cleans 135/95 200m Run Performance ENGINE 60 minutes @ 6 RPE +
-> Continue reading Thursday WOD – 042816
WORKOUT OF THE DAY Fitness 1. Power Position Clean – HTLW 2. Clean Low Liftoff + 2 Cleans – HTLW 3. For time: 40-30-20-10 Calorie Row Over Unders 24/20″ Performance WEIGHTLIFTING 1. Tall Snatch + Muscle Snatch 40%x2, 45%x1, 50%x1, 55%x1 2. No Hands/No Feet Snatch EMOM 6:00 – 75%x1 3. Power Position Clean 60%x2,
-> Continue reading Wednesday WOD – 042716
WORKOUT OF THE DAY Fitness 1. Push Press: 10RM, then 2×10@90% 2. EMOMx15 Min 1: Max UB Strict Dips Min 2: 0:30 Max Plate Front Raises 45/25 Min 3: 8 Strict TTB Performance STRENGTH Push Press: 10RM, then 2×10@90% METCON EMOMx15 Min 1: Max UB Strict Dips Min 2: 0:30 Max Plate Front Raises 45/25
-> Continue reading Tuesday WOD – 042616
WORKOUT OF THE DAY Fitness 1. Deadlift: 8RM 2. AMRAP 10: 20 Goblet Squats 35/26 40 Double Unders Performance STRENGTH 1. Back Squat: 4×10 – add 5-10# to last week – 30X1 Tempo 2. Deadlift: 8RM – These are NOT touch and go! METCON AMRAP 10: 20 Goblet Squats 35/26 40 Double Unders GYMNASTICS Ring
-> Continue reading Monday WOD – 042516
WORKOUT OF THE DAY Fitness With a Partner, for time: 2000m Row 50 Pull-ups 50 Dumbbell Snatches 70/50 50 Medball Cleans 20/14 50 Toes to Bar Performance WEIGHTLIFTING: 1. Power Position Snatch 60%x2, 65%x2, 70%x1, 75%x1, 80%x1 2. Snatch 4×2@85% 3, Hang Clean + Jerk 65%x(2+1), 70%x(2+1), 75%x(2+1)x3 4. Clean & Jerk 3×2@85% METCON: With
-> Continue reading Saturday WOD – 042316
Are you someone who has never tried starting your day with exercise? If so, you are not alone. Many people say they could never get up early to train. You hit that snooze button as many times as possible before rolling out of bed and heading to work half asleep. You’d much rather hit the
-> Continue reading Why WOD in the Morning?
WORKOUT OF THE DAY Fitness 1. Front Squat: 3×10, add 5-10# to last week 2. AMRAP 12 20 DB Walking Lunge Steps 50s/35s 10 Burpees Performance STRENGTH Back Squat: 4×10 – add 5-10# to last week’s sets METCON AMRAP 12 20 DB Walking Lunge Steps 50s/35s 10 Burpees ACCESSORY a. Banded Lateral Leg Raise 4×30
-> Continue reading Friday WOD – 042216
WORKOUT OF THE DAY Fitness 1. Weighted Pull-up: 6 Minutes Volume Accumulation @65% 1RM 2. 4 Rounds for time: 200′ Suitcase Carry – Right 70/53# 20 RKBS 200′ Suitcase Carry – Left 20 Calorie Row Performance ENGINE Row 11000m @ 8 RPE MOBILITY & SELF CARE