REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN! Full details here: http://whalingcitycrossfit.com/kids-teens-cf/ WORKOUT OF THE DAY Wellness A1. Sumo Deadlift @20X1: 4×14 last week’s weight A2. SA OH Carry: 4×200′ per arm B. For time: 50 RKBS 53/35 50/40 Calorie Bike 50 RKBS Fitness A1. Sumo Deadlift @20X1: 4×14 last week’s weight A2.
-> Continue reading Wednesday WOD – 080118
REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN! Full details here: http://whalingcitycrossfit.com/kids-teens-cf/ WORKOUT OF THE DAY Wellness A. AMRAP 10 5 Seated Pull-ups 12 Calorie Row Rest 3:00 then: B. AMRAP 10 90 Single Unders 200′ Suitcase Carry Rest 3:00 then: C. 10:00 for Quality 0:30 Bent Knee Hollow Body Hold 10 Windmills
-> Continue reading Tuesday WOD – 073118
Why Tempo is Important Head over and read the latest post on how and why we use Tempo in our Strength Training! WORKOUT OF THE DAY Wellness A1. Front rack step ups @20X0: 4×8, 5# HTLW A2. CG Bench: 4×8+, 85% of 5RM B. 4 Rounds NOT for time: 10 Bulgarian Split Squats /leg 10
-> Continue reading Monday WOD – 073018
Why Tempo is Important Head over and read the latest post on how and why we use Tempo in our Strength Training! WORKOUT OF THE DAY Wellness PARTNER AMRAP 25 400m Run 60 Ring Rows 40 Burpees Fitness PARTNER AMRAP 25 400m Run 60 Ring Rows 40 Burpees Performance PARTNER AMRAP 25 400m Run 60
-> Continue reading Saturday WOD – 072818
Why Tempo is Important Head over and read the latest post on how and why we use Tempo in our Strength Training! WORKOUT OF THE DAY Wellness A1. Back Squat @33X1: 5×4 A2. SA DB Press @20X0: 4×8 (5# < Your 10RM) B. 4 Rounds for time: 20/15 Calorie Bike 20 SA DB Cluster 35/20
-> Continue reading Friday WOD – 072718
Everyone wants to feel good. When you wake up in the morning, when you look in the mirror, throughout your day, and when you go to bed at night. Depression, anxiety, body image issues, chronic pain, achy, bloating, insomnia. One or more of these things plague most people. What if I told you that we
-> Continue reading Thursday WOD – 072618
Why Tempo is Important Head over and read the latest post on how and why we use Tempo in our Strength Training! WORKOUT OF THE DAY Wellness A1. Sumo Deadlift @20X1: 4×12 last week’s weight A2. Strict Pull-up @20X2: 4×8-12 reps B. For time: 21-15-9 Suitcase Deadlift – Right 53/35 21-15-9 Suitcase Deadlift – Left
-> Continue reading Wednesday WOD – 072518
Maybe you have wondered why almost all of our strength work for the last year and a half has a specific tempo for each movement. Why do I have to go slow on the way down? Why do I have to pause in the bottom? Wait, WHAT is the Tempo? How to Read Tempo Before
-> Continue reading Why Tempo is Important
WORKOUT OF THE DAY Wellness A. AMRAP 10 20 Calorie Row 200m Medball Run 20/14 Rest 2:00 then: B. AMRAP 10 80 Single Unders 25 Hollow Rocks Rest 2:00 then: C. 10:00 for Quality 5 Sumo Inchworms 10 Windmills /side 200′ Suitcase Carry /side Fitness A. AMRAP 10 20 Calorie Row 200m Medball Run 20/14
-> Continue reading Tuesday WOD – 072418
WORKOUT OF THE DAY Wellness A1. Front rack step ups @20X0: 4×10, 5# HTLW A2. CG Bench: 4×8, 85% of 5RM B. 4 Rounds NOT for time: 10 Dual KB FR Squats @22X0 AHAP 10 Yoga Pushups 8 SA DB High Pull (5# < Your 10RM) Fitness A1. Front rack step ups @20X0: 4×10, 5#
-> Continue reading Monday WOD – 072318