Tuesday WOD – 042517

6 Kids in a Cage

6 Kids in a Cage

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

GET FIT CHALLENGE
Our next Get Fit Challenge Starts TODAY! http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
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. Standing Double KB Press: 4×8 @33X3

2. 4 Rounds for time:
25-20-15-10 Bar Facing Burpees
5 Push Press 115/75
Rest 1:00

Fitness
1. Standing Double KB Press: 4×8 @33X3

2. 4 Rounds for time:
25-20-15-10 Bar Facing Burpees
5 Push Press 145/100
Rest 1:00

Performance
WL
Power Position Snatch: 5×3

STRENGTH
1. Half Kneeling KB Press: 4×8 each side @33X3

2. Close Grip Bench Press 1RM (Hands 16″ apart) @3010
Rest 10 minutes
3. Max Reps @85% of 1RM

METCON
1. Standing Double KB Press: 4×8 @33X3

2. 4 Rounds for time:
25-20-15-10 Bar Facing Burpees
5 Push Press @80%
Rest 1:00

GYMNASTICS
1. Weighted Chinup 1RM (score is BW+ weighted added)
Rest 10 minutes
2. Max Reps @85% of 1RM