Happy Birthday, Tess!
WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown
October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp
WORKOUT OF THE DAY
Fitness
1. Push Press: 3×8, AHAP
2. For time:
Row 1,000m
25 TTB
Row 750m
20 TTB
Row 500m
15 TTB
3. Pull-up Development
Performance
1a. Push Press: 3×8, AHAP – rest 90s
1b. 3×20 Face Pulls – rest 90s
2. Metcon
For time:
Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB
3a. 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.
3b. 3X8 Jumping Good Mornings – HTLW, rest 90 sec.
4. C2B Development