Friday WOD – 052314

Kelsea

Kelsea

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! For Barbell Club peeps, I will be posting some work which you are free to do prior to your Murph Heat. I will probably be at the gym about 8am, but there will not be a formal Barbell Club class.

For those you who don’t know, “Murph” was one of the first “Hero WODs” posted on the CrossFit main site. Hero WODs are dedicated to heroes who gave the ultimate sacrifice for us. Over the years, CrossFit has released scores of Hero WODs dedicated to some amazing men and women, but Murph remains as the most famous. It has become a tradition at many CrossFit gyms to perform Murph every Memorial Day to help honor and remember all the service men and women who gave their lives. I’m proud to say this is our 3rd Annual Memorial Day Murph. I hope as many of you as possible will join us!

Memorial Day COOKOUT starting at 3pm at our house! Hope everyone can make it!

Memorial Day Schedule Update: There will be no Open Gym on Sunday May 25th. On Monday, May 26th, we will ONLY have class at 8:30 and 9:30am!!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

2. 3 rounds for time of:

Run 400m
21 HSPU
12 Hang Snatch (full squat) 95/65#

Performance
1. Snatch from blocks (power position): work to a 3rm

2. Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

3. Front Squat: 3×10 AHAP

4. Glute/Ham Raises: 3×20

5. Metcon
3 rounds for time of:

Run 400m
21 HSPU (regionals standards – kipping allowed)
12 Hang Snatch (full squat) 115/75#