Wednesday WOD – 100114

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown October On-Ramp!! Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp WORKOUT OF THE DAY Fitness 1. Push Press: 3×8, AHAP 2. For time: Row 1,000m
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Monday WOD – 092914

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown October On-Ramp!! Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp WORKOUT OF THE DAY Fitness 1. Power Clean 5RM, TnG 2. AMRAP 15 3, 6,
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Saturday WOD – 092714

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown October On-Ramp!! Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp WORKOUT OF THE DAY Fitness Teams of 2, for time: 400m Run as a pair
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Friday WOD – 092614 – Athlete of the Month

Introducing our next Athlete of the Month, Joe Hellyar! As the father of the Hellyar sisters, his name preceded him when he joined WCCF a few months back. And one thing is for sure, Hellyars like to work hard! He has put in countless hours to improve his mobility and flexibility with no complaints. And it’s
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Wednesday WOD – 092414

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown October On-Ramp!! Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp WORKOUT OF THE DAY Fitness 1. Push Press: 3×10, HTLW 2. 5 rounds of: 3
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Tuesday WOD – 092314

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown October On-Ramp!! Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp WORKOUT OF THE DAY Fitness 1. 4X5 Pause Front Squats @ heaviest possible (STRICT 3
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Monday WOD – 092214

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th! If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown WORKOUT OF THE DAY Fitness 1. Power Clean 5RM, TnG 2. “Death By Power Clean” 20 Minute Running Clock On the 1st Minute – 1 Power Clean On the 2nd Minute – 2 Power Cleans
-> Continue reading Monday WOD – 092214