WODs for the Week 4/29/19

Class Schedule Update
Class schedule change begins this week! Beginning Monday April 29th, we will be introducing an additional morning class at 9:15am. To accommodate this, we will be moving the current 8:30am class to 8:15am. These are the only class changes, all other classes will remain the same (no changes to the noon or evening classes). So, the updated morning schedule Monday-Friday will be:

5:30am – CrossFit Class
6:30am – CrossFit Class
7:30am – Open Gym
8:15am – CrossFit Class (with childcare)
9:15am – CrossFit Class
*The gym will close at 10:30am as before unless noted otherwise. As always, open gym is permitted in the Hall of Gaines during CrossFit classes.

Childcare will occur during the 8:15am class.

Upcoming Events
May 13th – Nutrition Challenge begins, click here to register
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!

Programming Update
CrossFit total will take place on Tuesday May 7th. The entire class will be dedicated to establishing a 1 RM (or heavy) deadlift, back squat, and strict press. Come ready to lift!

MONDAY, APR 29
STRENGTH
20 minutes:
Back squat, build to a heavy double

METCON
AMRAP 10:
15 wall ball (20/14)
15 pull-ups
15 box jumps (24/20)

TUESDAY, APR 30
SKILL
10 minutes:
Inversion or handstand walk practice

METCON
5 minutes max calories on bike

-Rest 2 minutes-

Then…
4 rounds:
400m run
50m sandbag carry, bearhug (150/100)
50′ handstand walk

Set a running clock, start the second part at 7:00. Split class into two heats for a staggered start if needed. Second heat starts after the first heat finishes bike, use second clock. Record cals and time for part 2.

Modifications:
Use lighter weight sandbag or med ball / slam ball
Substitute 3 wall walks for handstand walk

WEDNESDAY, MAY 1
STRENGTH
20 minutes:
Deadlift, build to a heavy double

METCON
AMRAP 8:
10 burpees
12/10 cal bike or row