Friday WOD – 053014

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the
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Wednesday WOD – 052814

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Clean with 3-sec Pause each rep (just above the knee):
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Tuesday WOD – 052714

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. WORKOUT OF THE DAY Fitness 1. Strict Press: 1X5@40%, 1X5@50%, 1×5@60%. 2. Metcon 5X400M Run –
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Saturday WOD – 052414

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. Memorial Day MURPH First Heat 8:45am! For those you who don’t know, “Murph” was one of
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Friday WOD – 052314

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE. Memorial Day MURPH MURPH this Saturday, May 24th!! Sign up in the GYM! First Heat 8:45am!
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