Last week, we announced an upcoming Industrial Athletics night at the Gaynor School of Cooking. Â We are planning to hold this event on November 1. Â Because of the size of the school, Gaynor is only able to accommodate 15 to 18 people. Â The cooking class will involve breaking up into small groups, learning to cook a full meal, and then we will sit down and enjoy our feast. Â We will be heading the Gaynor’s School for the cooking class on November 1. Â We will be running the signup process the same way as our t-shirt orders. Â You will be required to sign up for the cooking class in advance and pay your $75 before we will be able to reserve your spot. Â Watch for a sign up sheet to hit the main table soon.
CrossFit Alloy WOD for 10/14/2014:
Skill:
3 sets
10 weighted back extensions with 2-3 sec hold at top
4 seated box jumps (start at comfortable height, try to add 1-2 inches each set)
MetCon:
For Time:
100 Double Unders
then . . .
21, 15, 9
KB Swings (2/1.5)
Burpees
then . . .
100 Double Unders
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
then . . .
15, 21, 9
KB Swings (2/1.5)
Burpees
then . . .
75 Double Unders
Brass:
For Time:
60 Double Unders or 180 Single Unders
then . . .
21, 15, 9
KB Swings (1.25/0.75)
Burpees
then . . .
60 Double Unders or 180 Single Unders
Bronze:
For Time:
150 Single Unders
then . . .
15, 12, 9
KB Swings (1/0.5)
Burpees
then . . .
150 Single Unders
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
then . . .
15, 21, 9
KB Swings (2/1.5)
Burpees
then . . .
75 Double Unders
Brass:
For Time:
60 Double Unders or 180 Single Unders
then . . .
21, 15, 9
KB Swings (1.25/0.75)
Burpees
then . . .
60 Double Unders or 180 Single Unders
Bronze:
For Time:
150 Single Unders
then . . .
15, 12, 9
KB Swings (1/0.5)
Burpees
then . . .
150 Single Unders
Seated box jumps – 30inch plus 45lb plate
Platinum – 9:00
Seated box jumps – 30inch plus 45lb plate
Platinum – 9:00
Seated Box Jumps – 38″ + 15 lb plate = 39-40″
RX – time capped at 15 mins. I had 27 DUs to go. I wanted to practice DUs today but they were not there.
Seated Box Jumps – 38″ + 15 lb plate = 39-40″
RX – time capped at 15 mins. I had 27 DUs to go. I wanted to practice DUs today but they were not there.