Latest WOD

Barbell Progression for 10/5/2015

By October 4, 20152 Comments

We are fully into October.  The October 2015 CrossFit Fundamentals Program starts today.  If you see someone new, make sure you introduce yourself.  Our Halloween Party is this month, October 24th.  It will be in the Chateau Cafe and Cakery located in our building.  The party is a costume party and will start at 7pm.  Last year, we ran an attendance challenge in October that earned our members chances to win prizes at the Halloween Party.  We will be doing that again this year.  Here is how it will work:

Between now and the Halloween party, every two times you attend classes in October, you will earn one chance to win a foam roller or other mobility device.  The more you attend, the more chance you get.

October 24th is also the Going Away Party for Coach Mary Christian.  That party will start at 6pm and be held at Jim Crawford and Diane Dennis’s house.  The two parties are not far from each other.  There is more information posted in the gym.

CrossFit Alloy WOD for 10/5/2015:

Gymnastics Skill:
2×10 Ring MU Transitions
2×10 Bar MU Transitions

MetCon:
EMOM 15 Min:
1 Power Clean (215/145)
1 Front Squat
1 Push Jerk

Post weight used in EMOM to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 15 Min:
    1 Power Clean (185-155/125-105)
    1 Front Squat
    1 Push Jerk

    Brass:
    EMOM 15 Min:
    1 Power Clean (135-115/95-75)
    1 Front Squat
    1 Push Jerk

    Bronze:
    EMOM 15 Min:
    1 Power Clean (95-75/65-55)
    1 Front Squat
    1 Push Jerk

  • JoeD says:

    Brass: Rounds 1- 9 @ 115 lbs.; Round 10 at 120 lbs.; Rounds 11 -15 at 130lbs.