Friday WOD – 051917

Ron

Ron

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 Sales extended to May 22nd!! 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 Pike Push-ups: 5×8 @ 30X0

2. AMRAP 17
1 Wall Climb
5 Seated Pull-ups
5 Suitcase Deadlifts – R 53/35
5 Suitcase Deadlifts – L
5 Burpees

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

2. AMRAP 17
1 Wall Climb
5 Pull-ups
5 Suitcase Deadlifts – R 70/53
5 Suitcase Deadlifts – L
5 Burpees

Performance
WL
1. Tall Jerks: 3×5 empty barbell
2. Jerk Balance: 3×3 light load
10min for 1&2 then:
3. 1 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
AMRAP 17
1 Wall Climb
5 Pull-ups
5 Suitcase Deadlifts – R 70/53
5 Suitcase Deadlifts – L
5 Burpees

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