Friday WOD – 050115


Katie, , smiling and squatting.

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

Bring Your Friends and Family to WCCF! – Saturday, May 9th, 9am
It’s time to have another Open House at WCCF. Come one, come all! Drag them kicking and screaming if you have to! Show your friends and family why you love this place so much.

Memorial Day Murph and Cookout – Monday, May 25th
As always, we will be tackling the Hero WOD “Murph” on Memorial Day in honor of all those who made the ultimate sacrifice for our freedom. We will meet at WCCF at 8am (signups for heats will come as we get closer) for the workout. Afterwards, go home, shower, and then head to our house for a Memorial Day Cookout at 12pm! (This is a daytime party, kids. Tess and I have a child now; we’re old) May also marks 3 years in business for Whaling City CrossFit, so this Cookout is also going to serve as our Anniversary Party and Thank You to all of our loyal members and friends who have supported us and continue to support us in this exercise venture!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!


1. Power Snatch – Build to a heavy 3, TNG

2. 5 rounds for time:
5 strict pull-ups (weighted if possible, holding a DB between feet)
10 power snatches 95/65
15 calorie row (all out, do not sandbag this!)

1. Power Snatch-9×3 at 75%, EMOM, TNG

2. Bench – 8×5@65% – rest 75s
Last set is Almost ME. Leave 2-3 in the tank.

3. Weighted Pull-ups – 3×10 AHAP – rest 2:00

4. Weighted Dips – 3×8 AHAP – rest 2:00

5a. Skullcrusher- 4×10 – rest 90s
5b. DB Bicep Curls – 4×10 AHAP – rest 90s
5c. Barbell Shrugs – 4×10 – AHAP – rest 90s

6. Tempo Runs – 7x200m @85% effort – goal is to keep all runs within +/- 5 seconds, rest 90s