Saturday Hope WOD – 070613



“Hope for Cures” is TODAY!

Heat times are posted here:  https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod/event-heats  (Note: Heats and times subject to change. Ignore the heading names for the heats; we know which division everyone signed up for.)  Please plan to arrive at least 30 mins before your heat time to warm up and get ready to go!

Thanks to everyone who has signed up! If you can’t participate, donate here: https://hope.crossfit.com/sponsor?id=U30667&hope=cures

Join us afterwards for a 6th of July Cookout at 120 Hiller Road, Rochester, MA! NOTE THE LOCATION HAS CHANGED! 2pm.  RSVP on Facebook.

WCCF’s On-Ramp Program
There is still time to sign up for our first ever On-Ramp Program!  This program is designed to give beginners an introduction to CrossFit, from the theory behind the program, to the technique of the movements, and the importance of nutrition.  Over the course of 4 weeks, athletes will learn all the skills and knowledge necessary to excel at CrossFit.  The program will start on Monday, July 8th and run for 4 weeks, 3 days per week (Mon, Tue, and Thu at 6:30pm).  All for the same price as our standard 3 days/week membership, $110. Sign up HERE: https://whaling-city-crossfit.theboxhq.com/events/wccf-on-ramp-program


Three rounds of:

75/55 pound Power snatch
Box jump, 24″/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Last performed: 6/9/12