Tuesday WOD – 052317

Jason

Jason

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
1a. 1-arm DB Press: 4×15 each side @20X0
1b. Strict Pull-ups: 4xME

2. 5 Rounds:
1:00 Bike
1:00 Row
0:30 Push-ups
1:00 Rest
(0:15 transition time from bike to row and row to push-ups)

Fitness
1a. 1-arm DB Press: 4×15 each side @20X0
1b. Strict Pull-ups: 4xME

2. 5 Rounds:
1:00 Bike
1:00 Row
0:30 Push-ups
1:00 Rest
(0:15 transition time from bike to row and row to push-ups)

Performance
WL
OHS: 4×5

STRENGTH
a. 1-arm DB Press: 4×15 each side @20X0
b. Strict Pull-ups: 4xME

METCON
5 Rounds:
1:00 Bike
1:00 Row
0:30 Push-ups
1:00 Rest
(0:15 transition time from bike to row and row to push-ups)

ACCESSORY
L-sit rope pull up: 3 x 10
Band pull aparts: 3 x 30