5.22.19 Workout of the Day

"Run For the Wounded" CrossFit 843 Crew, Savannah, Ga.

Summer Gym Reminders

1. Hydration : You will substantially burn more calories in this heat, so make sure you hydrate. Please drink plenty water, pre and post workout.

2. Building Muscle : It is very important, especially this time of year, to eat a lot of protein, in effort to build muscle. Those of us that are losing weight, great ! You still however, need to eat protein, “stuff that can be killed” ( chicken, fish , steak ) to keep and build muscle mass. This is how we get tone.

3. Sweat and cleanliness: After the WOD, please do not lie on ground. Encourage all athletes to finish and help your fellow members wipe equipment off. The gym equipment is yours , you pay for it every month, so treat it like it is yours.

4. Fans: Fans are on the ground to push air , so please be considerate of others and not work out directly in front of them.

5. Towels: We are more than happy to supply you with towels. Like socks , towels magically disappear. We have all new towels. Please take one and use for your body..

6. AC: When entering and exiting the gym floor , please shut the glass door behind you.

7. Chalk: Don’t rely on it but use it if need be. The less you use chalk, the stronger you will get. If you use it , please clean it up.

8. Please be on time. Safety is our number one priority, so please continue to be on time for WOD description and warmup.

Save the Date:

Monday May 27th, Memorial Day "Murph"

Class times will be 530, 715 and 9 AM. with FREE childcare for 715 and 9 AM classes. There will be a BBQ to follow at 1030 AM. We will provide all the food and beers. All are encouraged to bring drink/small plate of choice. Everyone please wear red, white, and blue.

All non members are welcome for $20 drop in, kids 12+ $15 but must with your guardian.

We will have a signup sheet on both gym whiteboards. Please sign your name for a headcount.

CrossFit

1.OPEN & PERFORMANCE “Bar Star” A.Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/135)

Rest 3 Minutes

B.AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135)

Rest 3 Minutes

C. AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

1.FITNESS “Bar Star” A.Teams of 3: AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (155/105) AMRAP Back Squats (185/135)

Rest 3 Minutes

B.AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (135/95) AMRAP Bench Press (155/105)

Rest 3 Minutes

C. AMRAP 7: 50 Deadlifts (155/105) 50 Deadlifts (185/135) AMRAP Deadlifts (225/155)

2.Cooldown: 800 m run

3. Midline: Coaches Choice

ICT

1.Conditioning 3 Rounds: 15 Devils press (50,35's) + 200 m run

Directly into 2 Rounds: 30/20 Calorie Row 75 Double-Unders

Directly into 1 Round: 50/35 Calorie Assault Bike

2. Mildine: Coaches Choice