Wednesday WOD – 052417

Jeff

Jeff

MEMORIAL DAY SCHEDULE
SAT, May 27 – Murph @ 8:15 and 9:00 Heats
SUN, May 28 – CLOSED
MON, May 29 – Open Gym 9-10:30am

MEMORIAL DAY MURPH!!
THIS Saturday, May 27th! 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 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. Back Squat: 4×3 @33X0 Tempo

2. 4 Rounds for time:
15 Wallballs
30 Situps

Fitness
1. Back Squat: 4×3 @33X0 Tempo

2. 4 Rounds for time:
20 Wallballs
30 V-ups

Performance
WL
Power Position Snatch: 1RM

STRENGTH
Back Squat: 4×3 @33X0 Tempo

METCON
5 Rounds for time:
20 Wallballs
30 V-ups

CORE
Ring Body Saw + SA FLR
4×10 with :15 hold on each arm

ACCESSORY
1. Goblet Squats: 4×20
2. Natural Knee Extensions: 4×12 @30X0