Monday WOD – 050415

Connie

Connie’s getting awesome at rope climbs!

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!

Bring Your Friends and Family to WCCF! – Saturday, May 9th
It’s time to have another Open House at WCCF. Come one, come all! Drag them kicking and screaming if you have to! Show your friends and family why you love this place so much. Bring them to CrossFit Lite at 8am or to our Regular WOD at 9am!!

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. 5 sets of 1 Snatch Balance + 2 OHS

2. AMRAP 12
12 Burpees
12 Toes to Bar
Run 200m

Performance
1. Deadlift – 10×3@67.5% – rest 90s
The final set, you should do AME (Almost Max Effort), stopping with 1-2 reps left in tank.

2. Strict Press-60/70/80%x3 – rest as needed

3. DB Split Press – 2xME – rest as needed

4a. Bent Over Rows – 3×10 HTLW – rest 90s
4b. GHR – 3×8 banded – rest 90s

5. Abs – rest 60s between
a. 2×10 Landmines – HTLW
b. 2×12 Evil Wheels
c. 2×12 Strict TTB