We have to change the date on which we go to Gaynor’s School of Cooking. We are not longer able to go on November 1st. We are looking at the first Saturday in December. If you were planing to come, will the first Saturday of December work for you? Please let us know.
The Halloween Party is on Saturday. Please make sure you sign up.
CrossFit Alloy WOD for 10/23/2014:
Skill:
Hip Mobility:
Foam Roll Quads and Hips
Squat Holds on the Pullups Rig
Hip Pulls on the GHD
MetCon:
3 Rounds for Reps
1 Min KB Swings (1.5/1)
1 Min Burpees
1 Min Wall Balls (20/14)(10’/9′)
1 Min Rest
Post Total Reps to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min KB Swings (1.25/0.75)
1 Min Burpees
1 Min Wall Balls (20/14)(10’/9′)
1 Min Rest
Brass:
3 Rounds for Reps
1 Min KB Swings (1.0/0.5)
1 Min Burpees
1 Min Wall Balls (20/14)(10’/8′)
1 Min Rest
Bronze:
3 Rounds for Reps
1 Min KB Swings (0.75/0.25)
1 Min Burpees
1 Min Wall Balls (14/10)(9’/8′)
1 Min Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min KB Swings (1.25/0.75)
1 Min Burpees
1 Min Wall Balls (20/14)(10’/9′)
1 Min Rest
Brass:
3 Rounds for Reps
1 Min KB Swings (1.0/0.5)
1 Min Burpees
1 Min Wall Balls (20/14)(10’/8′)
1 Min Rest
Bronze:
3 Rounds for Reps
1 Min KB Swings (0.75/0.25)
1 Min Burpees
1 Min Wall Balls (14/10)(9’/8′)
1 Min Rest
Platinum – 184 reps
Baseline – 4:30
4:40 correction
Platinum – 184 reps
Baseline – 4:30
4:40 correction
Platinum: 154 reps
Baseline WOD: 4:40 (Tied with Jake)
Platinum: 154 reps
Baseline WOD: 4:40 (Tied with Jake)