We have to change the date on which we go to Gaynor’s School of Cooking. Â We are not longer able to go on November 1st. Â We are looking at the first Saturday in December. Â If you were planing to come, will the first Saturday of December work for you? Â Please let us know.
The Halloween Party is on Saturday. Â 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)