Month: October 2017

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 3 Rounds NOT for time: 20 Landmine Twist 0:20 Ring Plank (SA if possible) 20 Hollow Body Flutter Kicks 2. 2
-> Continue reading Wednesday WOD – 110117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1a. Back Squat @32X1: 5-5-5, then 2×5 @90% 1b. sPull-up @20X2: 5×6 2. 8 Rounds: 0:15 Bike @95% effort 2:00 Rest Fitness
-> Continue reading Tuesday WOD – 103117

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Half Kneeling KB Press: 3×8 @20X1 2. Push Press: 5-5-5, then 2×5 @90% 3. 5 Rounds: 2 TGU 35/26 30′ Bear
-> Continue reading Monday WOD – 103017

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. Sumo Deadlift: 3×5, 80% of last week @21X0 2a. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0 2b. Rounded Back
-> Continue reading Friday WOD – 102717

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 3 Rounds NOT for time: 20 Medball Russian Twist 20 Ring Mtn Climbers 20 Hollow Rocks 2. 3 Rounds: 15 Cal
-> Continue reading Wednesday WOD – 102517

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. EMOM x 10 Min 1: 5 Back Squats Min 2: 10 Rings Rows 2. For time: 50 Front Rack Lunges 75/55
-> Continue reading Tuesday WOD – 102417

WCCF OUTSIDE THE BOX Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/ WORKOUT OF THE DAY Wellness 1. 4 sets: 1 wall walk :20 HS hold 10 tall kneeling kb presses @20X0 15 band pull aparts 2. 5 rounds:
-> Continue reading Monday WOD – 102317