Monday WOD – 051115


Sherri’s getting supple, I think?

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!

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. If you are going to participate in Murph, please register here.

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. 7 sets of 1 Snatch Balance + 2 OHS

2. For time:
Run 400m
30 Burpees
Run 400m
30 Wallballs 20/14
Run 400m
30 Plate Ground to Overhead 45/25
Run 400m

1. Deadlift – 75% for AMRAP

2. Strict Press – 75% for AMRAP

3. The Z Press – 2xME – rest as needed

4a. Pendlay Rows – 4×8 AHAP – rest 90s
4b. Face Pulls – 4×20 – red or blue band – rest 90s
4c. Single Leg RDL – 4×10 (each leg), AHAP – rest 90s

5. Abs – rest 60s between
a. 2×10 Landmines – HTLW
b. 2×12 Evil Wheels
c. 2×12 Strict TTB