Friday WOD – 051217

Chandy

Chandy

MOTHER’S DAY WE ARE CLOSED!!
All our Coaches are either Mothers or have numerous very important Mothers in their lives. Hence, we are closed for this holiday. Go kiss a Mom!

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

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

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: 5×8 @ 30X2
Tempo Push-ups: 5×8 @ 30X0

2. 4 Rounds for time:
12 Knee Raises
200′ Front Rack Carry
400m Run

Fitness
1. Alternating sets:
Tempo Ring Rows: 5×8 @ 30X2
Tempo Push-ups: 5×8 @ 30X0

2. 4 Rounds for time:
12 Toes to Bar
200′ Front Rack Carry
400m Run

Performance
WL
1. Tall Jerks: 3×5 empty barbell
2. Jerk Balance: 3×3 light load
10min for 1&2 then:
3. 2 Push Press + 2 Jerks: 5 sets

STRENGTH
Alternating sets:
Tempo Ring Rows (feet elevated): 5×8 @ 30X2
Tempo Dips: 5×8 @ 32X2
Add weight as needed.

METCON
4 Rounds for time:
12 Knee Raises / Toes to Bar
200′ Front Rack Carry
400m Run

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