Friday WOD – 050815

Post-Murph

#tbt Right after finishing Murph last year. Who’s excited for Memorial Day?

Bring Your Friends and Family to WCCF! – THIS Saturday, May 9th 8 or 9am
Bring them to CrossFit Lite at 8am or to our Regular WOD at 9am!! Barbell Club will be canceled this Saturday!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

Memorial Day Murph and Cookout – Monday, May 25th
As always, we will be tackling the Hero WOD “Murph” on Memorial Day in honor of all those who made the ultimate sacrifice for our freedom. We will meet at WCCF at 8am (signups for heats will come as we get closer) for the workout. If you are going to participate in Murph, please register here.

Afterwards, go home, shower, and then head to our house for a Memorial Day Cookout at 12pm! (This is a daytime party, kids. Tess and I have a child now; we’re old) May also marks 3 years in business for Whaling City CrossFit, so this Cookout is also going to serve as our Anniversary Party and Thank You to all of our loyal members and friends who have supported us and continue to support us in this exercise venture!

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
1. Power Snatch – Build to a heavy 3, TNG

2. For time:
Run 800m
15 Hang Power Snatches 95/65
30 Ring Dips
15 Hang Power Snatches 95/65
Run 800m

Performance
1. Power Snatch-8×3 at 80%, EMOM, TNG

2. Bench – 8×3 at 72.5% – rest 115s
Last set is Almost ME. Leave 1-2 in the tank.

3. Weighted Pull-ups – 3×10 AHAP – rest 2:00

ACCESSORIES:
4. Weighted Dips – 3×8 AHAP – rest 2:00

5a. Skullcrusher- 4×10 AHAP – rest 60s
5b. DB Bicep Curls – 4×10 AHAP – rest 60s
5c. Barbell Shrugs – 4×10 – AHAP – rest 60s

ADDITIONAL CONDITIONING:
6. Tempo Runs – 5x200m @90% RPE – goal is to keep all runs within +/- 5 seconds, rest until HR is under 120.