Monday WOD – 082613

Nick

Nick

WCCF’s September On-Ramp Program
Here is your next chance to join Whaling City CrossFit’s On-Ramp Program! This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to the technique of the movements, and the importance of nutrition. Over the course of 4 weeks, athletes will learn all the skills and knowledge necessary to excel at CrossFit.

The program will start on Tuesday, September 3rd and run for 4 weeks, 3 days per week (Mon, Tue, and Thu at 6:3opm).
Click here and Select “Register” to sign up!!

WORKOUT OF THE DAY
“Open Test”
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups