Tuesday WOD – 051617

Joshie

Joshie

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
1a. 1-arm DB Push Press: 4×8 each side @30X3
1b. Half Kneeling OH Pallof Press: 4×10 each side
1c, Trap 3 Raises: 4×12

2. AMRAP 15
15 Calorie Row
15 Burpees Over Rower

Fitness
1a. 1-arm DB Push Press: 4×8 each side @30X3
1b. Half Kneeling OH Pallof Press: 4×10 each side
1c, Trap 3 Raises: 4×12

2. AMRAP 15
15 Calorie Row
15 Burpees Over Rower

Performance
WL
Snatch Balance: 5×1 @ 90% of last week’s top load

STRENGTH
1a. 1-arm DB Push Press: 4×8 each side @30X3
1b. Half Kneeling OH Pallof Press: 4×10 each side
1c, Trap 3 Raises: 4×12

METCON
AMRAP 15
15 Calorie Row
15 Burpees Over Rower

GYMNASTICS
3 Rounds:
10 Single Leg Strict TTB (5 per leg)
30′ HS Walk
3 Strict Muscle Ups