Saturday WOD – 090614

August PRs!

August PRs!

Schedule Update
Saturday (TODAY), 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. Pull-up Development

2. Complete the following:
AMRAP in 6 min:
400m Run
40 Split Jumps

*rest 1:00*

AMRAP in 6 min:
400m Run
30 Hollow Rocks

*rest 1:00*

AMRAP in 6 min:
400m Run
20 Burpees

Performance
1. C2B Development

2. Complete the following:
AMRAP in 6 min:
400m Run
40 Split Jumps

*rest 1:00*

AMRAP in 6 min:
400m Run
30 Hollow Rocks

*rest 1:00*

AMRAP in 6 min:
400m Run
20 Burpees