Saturday WOD – 052017

Kelsea

Kelsea

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
With a Partner, 3 Rounds for time:
400m Run
40-30-20 Front Squat 95/65
40-30-20 Partner Bar Facing Burpees

Fitness
With a Partner, 3 Rounds for time:
400m Run
40-30-20 Front Squat 135/95
40-30-20 Partner Bar Facing Burpees

Performance
WL
1. Pause Snatch: 5×2 (Pause just below the knee)
2. Power Position Clean + Clean: Try to build on last week’s weight

METCON
TEAM TRAINING