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1 Min Drills for 10/20/2015

We are getting closer to the Halloween Party.  Saturday night, the party kicks off at 7:00pm.  Bring your appetite.  The Chateau Cafe and Cakery has catered the event the last two years and the food is always amazing.  As you arrive to the party, make sure you check with Matt.  He will give you your raffle cards based on your October attendance.  You will be playing for foam rollers. Coming up in November, we are planning a wellness seminar with our chiropractor who will be teaching a foam rolling class.

1 Min drills are a great way to force a high level of intensity and output.  With a short work period, there is not much time to rest.  These drills are also great for cardio vascular capacity as the heart rate never has a chance to slow down over a period of a few minutes.

CrossFit Alloy WOD for 10/20/2015:

Core Work:
Alt Tabata Side Plank (1 full tabata, rotate right and left for each work set)
100 Situps for Time

MetCon:
3 Rounds for Reps:
1 Min: Walking Lunges
1 Min: 1 Arm KB Snatches (1.25/0.75)
1 Min: Double Unders
1 Min: Rest

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps:
    1 Min: Walking Lunges
    1 Min: 1 Arm KB Snatches (1/07.5)
    1 Min: Double Unders
    1 Min: Rest

    Brass:
    3 Rounds for Reps:
    1 Min: Walking Lunges
    1 Min: 1 Arm KB Snatches (1/0.75)
    1 Min: Single Unders
    1 Min: Rest

    Bronze:
    3 Rounds for Reps:
    1 Min: Air Squats
    1 Min: 1 Arm KB Snatches (0.5/0.25)
    1 Min: Single Unders
    1 Min: Rest