Most of our members should know by now that Head Coach Jen will be stepping down from her head coach position on August 15th. Over the coming weeks, we will be bringing in a substitute coach to help share the load while we transition to a new coaching staff. The daily schedule will run as normal and you will still receive the great services we have always offered. If you see Ashlee (the new evening coach) around the gym shadowing, make sure you introduce yourself.
The gymnastics work is a little different today. We are working on our 1 legged strength this month for two reasons. First, to better our gymnastics pistol skill. Second, isolation work on each leg is great for increasing our 400m time, the August 2016 Challenge.
CrossFit Alloy WOD for 8/8/2016:
Gymnastics Strength:
Gymnastics Strength Work:
EMOM 6 Min:
10 Box Step Ups (45/25)
MetCon:
For Reps:
5 Min Clean and Jerk (185/125)
Rest 90 Sec
4 Min HP Cleans (135/95)
Rest 90 Sec
3 Min Jerks (95/65)
Rest 90 Sec
2 Min Clean and Jerks (185/125)
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
For Reps:
5 Min Clean and Jerk (155/105)
Rest 90 Sec
4 Min HP Cleans (115/75)
Rest 90 Sec
3 Min Jerks (75/55)
Rest 90 Sec
2 Min Clean and Jerks (155/105)
Brass:
For Reps:
5 Min Hang Clean and Jerk (135-115/95-75)
Rest 90 Sec
4 Min HP Cleans (95-75/65-55)
Rest 90 Sec
3 Min Jerks (55/35)
Rest 90 Sec
2 Min Hang Clean and Jerks (135-115/95-75)
Bronze:
For Reps:
5 Min Hang Power Clean and Jerk (95/65)
Rest 90 Sec
4 Min HP Cleans (75/55)
Rest 90 Sec
3 Min Jerks (55/35)
Rest 90 Sec
2 Min Hang Clean and Jerks (95/65)