Friday WOD – 042817

Stacy

Stacy

MEMORIAL DAY MURPH!!
Our 6th Annual Memorial Day Murph WOD will be taking place on Saturday, May 27th! Similar to how we did the FNL for the Open, I have created a Heat Signup sheet. Depending on how many people sign up, we will have either 2 or 3 heats. SIGN UP ASAP if you are participating and if you are planning to perform RX, meaning WEARING A WEIGHT VEST, please put Rx with your name! https://docs.google.com/spreadsheets/d/1LNtQRVPkZtnbY33er8_1zNjRQufpbunAoyyMQ8CF1kA/edit?usp=sharing

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PAY IT FORWARD: Share the Fitness
TIME IS RUNNING OUT! For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW DEADLINE TO PURCHASE IS MAY 15th!! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Alternating sets:
Tempo Ring Rows: 4×10 @ 30X2
Tempo Push-ups: 4×10 @ 30X0

2. 8 Rounds for Calories
10s Assault Bike Sprint
2:00 Rest / Walk Recovery

Fitness
1. Alternating sets:
Tempo Ring Rows: 4×10 @ 30X2
Tempo Push-ups: 4×10 @ 30X0

2. 8 Rounds for Calories
10s Assault Bike Sprint
2:00 Rest / Walk Recovery

Performance
WL
Pause Jerk (2-count in Receiving position): 2-2-2-2-2

STRENGTH
Alternating sets:
Tempo Ring Rows (feet elevated): 4×10 @ 30X2
Tempo Dips: 4×10 @ 32X2

METCON
8 Rounds for Calories
10s Assault Bike Sprint
2:00 Rest / Walk Recovery

ACCESSORY
1. 5 Rounds:
5 Strict HSPU @30X0
5 Strict Pull-ups @30X2
Rest 2:00
Add deficit or load as needed.

2. Banded Tricep Extensions
This workout has a 10 minute time cap. I want one set of 30 reps to blow it out. Rest 30 seconds then a set of 20 reps. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes.

GYMNASTICS
Day 15. Refer to Gymnastics Workbook.