210822 - Week Preview

STARTING on August 30th (next Monday) we will be having:
NO OPEN GYM class at 6:30PM
5:30AM class EVERYDAY (M-F)
2 Open Gym class attendance slots for each hour of class time (if attendance is under 7 people)… rules will be highly advertised and extreme flexility from everyone will be required! :)

MONDAY
(GOAL = 4 Rounds)
Starting the week with a spicy one! Getting through some strict strength in the overhead position then diving into a medium length metcon that will be mostly shoulders.

Strength - Strict Press
Build to 60% then go MAX Effort Reps
Build to 75% then go MAX Effort Reps
Build to 95% then go MAX Effort Reps
(Add them all together for a max rep score)

WOD - AMRAP 14:
4 Shoulder to Overhead (from the rack) 135/95
8 Push Ups (A: HSPU)
16 Wallballs
32 Double Unders

TUESDAY
(GOAL = Under 20 minutes - CAP @ 30 minutes)
Mixing cardio and body weight for a long heart pounding WOD. If you’ve got a vest and feel comfy using it…go for it today!

WOD - FOR TIME
100 - 200 - 300 - 400 - 500
Meter Run
1 - 2 - 3 - 4 - 5
Rope Climbs
10 - 20 - 30 - 40 - 50
Squat Hops
(A: Wears a Vest)

WEDNESDAY
(GOAL = NO SCORE!)
Just build some strength here. We’ve got some stations in the warm up with fun sandbag and landmine goodness then hammy building deadlifts for the strength AND pull ups/abs to get the whole body happy!

STRENGTH - Deadlift

WOD - Interval Strength
:30 on/:30 off
Strict Pull Ups
Evil Wheels

THURSDAY
(GOAL = Under 12 minutes and CAP @ 16 minutes)
ALL OUT CARDIO to start this weight lifting WOD. Then just push to keep a hold on that barbell. We are working on a little more endurance here when it comes to heavy breathing and heavy lifting at the same time!

STRENGTH - Front Squat
Build to 60% of back squat
then..
5x5

WOD - FOR TIME
500m Row BUY IN
THEN…
5 Rounds of:
5 Deadlifts 125/85
5 Hang Cleans
10 Alt. Front/Back Rack Stepping Lunges

FRIDAY
(GOAL = 4 Rounds)

Memorial WOD - “The 29”
“The 29” memorial WOD is dedicated to 29 coal miners who died in what is known as the “Upper Big Branch Mine disaster” in Raleigh County, WV on April 5, 2010.

Roughly 1,000 feet (300 m) underground at Massey Energy’s Upper Big Branch coal mine, 29 out of 31 miners at the site were killed in a coal dust explosion. The accident was the most deadly of its kind in the United States since 1970.

This workout was designed in memoriam by CrossFit Coal @crossfitcoal (Mabscott, WV, USA).

AMRAP 29:
29 KB Swings
29 Ab Mat Sit Ups
29 Box Jumps
29 Knees to Elbows
29 Burpees

SATURDAY
(GOAL = Crush it with your partner!)
This hero workout is dedicated to Police Officer Justin Billa, Mobile AL Police Department, who was shot and killed by a suspect he was investigating in Prichard, Mobile on February 19, 2018.

Officer Billa had served with the Mobile Police Department for two years. He is survived by his wife and son.

This workout was designed by CrossFit Stone (Mobile, AL, USA).

FOR TIME
25 Rounds for Time (with a Partner)
Alternating Movements with your partner

9 Wall Ball Shots (20/14 lb)
6 Burpees
3 Power Cleans (155/105 lb)
After Round 6, perform:
1 mile Run (together)