Saturday WOD – 071115

Brad

Brad tackling the Hero WOD “Glen.”

On-Ramp
Our next On-Ramp is going to start on July 13th. We are going to offer a promotion unlike any we’ve done before. As our Members, you guys can offer a 50% off registration code to any of your Friends and Family who are interested in trying us out. Please DO NOT publicly post this on Facebook. You can give this code out privately to someone you are talking to about signing up. The code is Posted in our FB Group and at the Gym.

All they have to do is enter that code when they sign up here:

https://whaling-city-crossfit.theboxhq.com/events/wccfs-on-ramp-program

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
AMRAP 3
1 Rope Climb
6 DB Snatch 50/35 70/50

Rest 3 minutes

AMRAP 3
Russian KB Swings 70/53

Rest 3 minutes

REPEAT.

Performance
1. 20 minutes to establish a 1RM Snatch

2. 20 minutes to establish a 1RM C&J

3. AMRAP 3
1 Rope Climb
6 DB Snatch 70/50

Rest 3 minutes

AMRAP 3
Russian KB Swings 70/53

Rest 3 minutes

REPEAT.