21-15-9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15-12-9
Toes to Bar
Hang Squat Cleans (95/65)
12-9-6
Burpees over Bar
Thrusters (95/65)
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Plank Holds (8 rounds)
Ski Erg (8 rounds)
Situps (8 rounds)
60 Double Unders
20/15 Cal AB
10 Push Jerks (135/95)
RxW: 165/110
9 Power Cleans (135/105)
12 HSPU
9 Front Squats (135/105)
12 Pull-ups
RxW: 155/105, Strict HSPU, Strict Pull-ups
BB Bicep Curl 5, 8, 10, 12
BB Seated Overhead Press 5, 6, 7
DB Alternating curls 10, 10, 10
Dips 5, 5, 5
*if time allows, repeat in reverse order
Here’s is what is happening this week at your gym:
- Anniversary Event – Saturday 16th. Can you believe its already been a year??!! WOD at 9:30 with BBQ following. OPEN TO ANYONE! You are welcome to bring a side dish to share! Please sign up in Wodify.
- The CrossFit Open starts next week! Are you registered? We are aiming for 100 WPF athletes and will have some great events so get registered using this link:
- Nutrition Kickoff – First 30 day winners Rebecca Walburn and Jenn Graff. This week’s nutrition challenge is protein related – who can meet their protein goals each day this week! Keep up the healthy eating!
- Starting this week, from now on open gym will be offered Monday, Wednesday and Friday. Tuesday and Thursday the gym will be closed from 1:00 to 4:00.
- This week we continue following the CompTrain programming. We have had a lot of positive feedback about the wods so far and hope that this change in programming will be good for all.
Coming soon:
April 20th UNLEASHED Get a team together and get registered for this competition that takes place at your gym! Check out the Facebook page for all the info.
We hope everyone has a fantastic week!
Your WPF Team
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles (3-10ft segments)
Score is Slowest Round
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge
500-400-300-200-100 meter Row (x2)
Partner Kettlebell Rack Hold (53/35)
5 Burpee penalty for each drop of kettlebells
With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner "rests" with two kettlebells in rack position. The "resting" partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.
Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.