Monday WOD – 052217

Sunset over the North End

Sunset over the North End

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. Romanian Deadlift: 10-10-10-10 @30X0

2. 6 Rounds:
24 Step Ups 20/15
48 Single Unders
Goal is to keep same split time for each round.

Fitness
1. Romanian Deadlift: 10-10-10-10 @30X0

2. 6 Rounds:
24 Step Ups 24/20
36 Double Unders
Goal is to keep same split time for each round.

Performance
WL
Power Clean: 3 EMOM for 7:00

STRENGTH
Romanian Deadlift: 10-10-10-10 @30X0

METCON
6 Rounds:
24 Step Ups 24/20
48 Double Unders
Goal is to keep same split time for each round.

STRENGTH
Single Leg RDL: 4×10
Control > Load

ACCESSORY
1. Banded GHR: 4×8 @30X0
2. Back Extensions: 4×20 @3030

ENGINE
Row 5x1200m @ RPE7. Rest 3:00