Saturday WOD – 051317

CMB

CMB

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
With a Partner, 3 Rounds for time:
50 Calorie Row
50 Wallballs 14/10, 20/14
50 DB Snatch 35/20, 50/35

While partner 1 rows, partner 2 must hang from bar.
While partner 1 wallballs, partner 2 must hold the DB overhead.
While partner 1 snatches, partner 2 must hug the wallball to their chest.

Fitness
With a Partner, 3 Rounds for time:
50 Calorie Row
50 Wallballs 14/10, 20/14
50 DB Snatch 35/20, 50/35

While partner 1 rows, partner 2 must hang from bar.
While partner 1 wallballs, partner 2 must hold the DB overhead.
While partner 1 snatches, partner 2 must hug the wallball to their chest.

Performance
WL
1. No Hands/No Feet Snatch: 4×2 @5-10# heavier than last week’s top set
2. Power Position Clean + Clean: Build to a heavy working set, then hit that weight 3 more times.

METCON
TEAM TRAINING