Monday WOD – 090814

2nd Place!

Gloriane and Chris took home 2nd place in the Scaled division at the Ocean State CrossFit Couples Therapy Throwdown!

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. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90%

2. 3 rounds of:
1:00 ME Strict Pull-ups
1:00 ME Power Clean & Push Jerk 155/105#
1:00 ME Push-ups
1:00 Rest

Performance
1. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90%

2. Power Jerk from rack: 2RM – 2X1@95%, 2X1@90%

3. Metcon
4 rounds of:

1:00 ME Strict C2B
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME Push-ups
1:00 Rest