Wednesday WOD – 051717

It’s ICED Coffee Season!! Get your WCCF Tumbler!

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
1. Side Plank Complex, 2 Rounds:
:15 Side Plank
5 Side Plank Raises @30X0
0:15 Side Plank w/ top leg raise
0:15 Captain Morgan

2. 6 Rounds:
400m Run
Rest 2:00
Each round must get FASTER!

Fitness
1. Side Plank Complex, 2 Rounds:
:15 Side Plank
5 Side Plank Raises @30X0
0:15 Side Plank w/ top leg raise
0:15 Captain Morgan

2. 6 Rounds:
400m Run
Rest 2:00
Each round must get FASTER!

Performance
WL
Power Position Snatch: Heavy Double

CORE
Side Plank Complex, 2 Rounds:
:15 Side Plank
5 Side Plank Raises @30X0
0:15 Side Plank w/ top leg raise
0:15 Captain Morgan

METCON
6 Rounds:
400m Run
Rest 2:00
Each round must get FASTER!

STRENGTH
Back Squat: 4×8 @31X1 Tempo

ACCESSORY
1. Belt Squats: 4×15
2. Natural Knee Extensions: 4×12 @30X0