Tuesday WOD – 050217

Don’t Forget to Buy Tickets!

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

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 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
1. Alternating KB Press: 4×6 each side @33X3

2. 8:00 to Build to a Heavy-ish Push Jerk
Rest 3:00 then,
3. For time:
21-15-9
Push Jerks @60%
Ring Rows

Fitness
1. Alternating KB Press: 4×6 each side @33X3

2. 8:00 to Build to a Heavy-ish Push Jerk
Rest 3:00 then,
3. For time:
21-15-9
Push Jerks @60%
Pull-ups

Performance
STRENGTH/WL
1. Alternating KB Press: 4×6 each side @33X3

2. 8:00 to Build to a Heavy-ish Push Jerk
Rest 3:00 then,

METCON
For time:
21-15-9
Push Jerks @60%
Pull-ups

GYMNASTICS
Ring Complex:
4 Rounds NOT for time:
5 Ring Swings
3 Muscle Ups
Max Strict Ring Pull-ups

ACCESSORY
100 Band Pull aparts

ENGINE
Row Intervals
1000m warm up
2:00 rest
3x 250m fast, 150m easy
2:00 rest
3x 150m faster, 150m easier
2:00 rest
3x 100m fastest, 150m easiest
2:00 rest
650m cool down

Pacing:
Starting Fast pace: 2k PR Pace
Starting Easy pace: 2k PR Pace + 20s/500m
Warm up & cool down: Athlete choice