Friday WOD – 052617

Chuck

Running into the holiday weekend like…

MEMORIAL DAY SCHEDULE
SAT, May 27 – Murph @ 8:15 and 9:00 Heats
SUN, May 28 – CLOSED
MON, May 29 – Open Gym 9-10:30am

MEMORIAL DAY MURPH!!
THIS Saturday, May 27th! 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 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. Push Jerk: 5×3

2. 14:00 running clock:
Buy in: 6 Wall Climbs / 100′ HS Walk
Then AMRAP
30 RKBS 53/35, 70/53
15 Over Unders 24/20″

Fitness
1. Push Jerk: 5×3

2. 14:00 running clock:
Buy in: 6 Wall Climbs / 100′ HS Walk
Then AMRAP
30 RKBS 53/35, 70/53
15 Over Unders 24/20″

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

METCON
14:00 running clock:
Buy in: 6 Wall Climbs / 100′ HS Walk
Then AMRAP
30 RKBS 53/35, 70/53
15 Over Unders 24/20″

GYMNASTICS
3 Rounds:
10 Handstand Floaters
0:30 Straddle Stretch