Friday WOD – 050517

Connie

Connie

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.

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. AMRAP 15
16 DB Snatch 35/20
2 Wall Climbs
3 Rope Pulls

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

2. AMRAP 15
16 DB Snatch 50/35
2 Wall Climbs
1 Rope Climb

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
AMRAP 15
16 DB Snatch 50/35
30′ HS Walk
1 Legless Rope Climb

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

2. 100 BB Bicep Curls 45/35