Tuesday WOD – 051215

Dorothy

Dorothy, one of our fit Kids.

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. 2×1:00 Chin and Toes HS Hold

2. Spend 8-10 Minutes on Attempted Handstands w/ a Partner

3. 3 rounds for time:
7 Muscle Ups
14 Alternating Dumbbell Snatches 70/50
21 Calorie Row

Performance
1. 4×5 (or break however you need to in order to reach 20 total) Strict Handstand Push-ups with your stomach facing the wall.
2. Spend 8-10 Minutes on Attempted HS Walks for Form

3. 3 rounds for time:
7 Muscle Ups
14 Alternating Dumbbell Snatches 70/50
21 Calorie Row

EXTRA:
4. Power Position Snatch – 3 reps EMOM for 7:00 – TNG, climbing

5. 50 C2B as fast as possible with perfect technique

6. 5x375m Row – rest 3:00