Friday WOD – 090514

Nick

Nick during Event 4 of the CrossFit Team Series

Schedule Update
This Saturday, a bunch of us are either competing or volunteering at Ocean State CrossFit’s Couples Therapy competition. As a result, we are canceling Barbell Club and the 10:15am class this Saturday. The only class will be our 9:15 WOD. We would love as much support as possible at the competition!

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WCCFers SHARE THE LOVE!
Our next On-Ramp begins on SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1RM

2. “Dianabeth”

For time:
9 Power Cleans 155/115#
21 HSPU
7 Power Cleans 155/115#
15 HSPU
5 Power Cleans 155/115#
9 HSPU

Performance
1. 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2. Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

3. Back Squat: 1RM

4. Metcon
“Dianabeth”

For time:

9 Power Cleans 225/155#
21 HSPU
7 Power Cleans 225/155#
15 HSPU
5 Power Cleans 225/155#
9 HSPU