Are you coming to the Halloween Party on Saturday? Â Listing to everyone talk, it sounds like there are going to be some good costumes. Â Make sure you sign up on the main table to that we know how many plan to attend.
Here are some hints for the October Challenge: Â The member who can’t watch action films also loves country music. Â The member who wears running shoes a lot also sits on her borough’s council. Â Finally, the members who has been to Switzerland and plays the drums also attends Olympic Lifting class on a regular basis.
CrossFit Alloy WOD for 10/22/2014:
Strength:
Back Squats
3, 3, 3, 3
MetCon:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
50 Double Unders
1 Stair Climb with MedBall (20/14)
40 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
50 Double Unders
Rest 30 seconds
Row 250m
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
30 Double Unders
1 Stair Climb with MedBall (20/14)
30 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
30 Double Unders
Rest 30 seconds
Row 250m
Brass:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
120 Single Unders
1 Stair Climb with MedBall (20/14)
30 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
120 Single Unders
Rest 30 seconds
Row 250m
Bronze:
For Time:
Row 200m
Rest 30 seconds
1 Stair Climb with MedBall (14/10)
90 Single Unders
1 Stair Climb with MedBall (14/10)
25 Box Jumps (20/short box)
1 Stair Climb with MedBall (14/10)
90 Single Unders
Rest 30 seconds
Row 200m
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
30 Double Unders
1 Stair Climb with MedBall (20/14)
30 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
30 Double Unders
Rest 30 seconds
Row 250m
Brass:
For Time:
Row 250m
Rest 30 seconds
1 Stair Climb with MedBall (20/14)
120 Single Unders
1 Stair Climb with MedBall (20/14)
30 Box Jumps (24/20)
1 Stair Climb with MedBall (20/14)
120 Single Unders
Rest 30 seconds
Row 250m
Bronze:
For Time:
Row 200m
Rest 30 seconds
1 Stair Climb with MedBall (14/10)
90 Single Unders
1 Stair Climb with MedBall (14/10)
25 Box Jumps (20/short box)
1 Stair Climb with MedBall (14/10)
90 Single Unders
Rest 30 seconds
Row 200m
Back Squat: 235 lbs. for 3 reps.
Brass: 10:42
Back Squat: 235 lbs. for 3 reps.
Brass: 10:42
Back Squats – 295 lbs
Platinum – 9:17
Back Squats – 295 lbs
Platinum – 9:17
Back Squats – 295 lbs
Platinum – 9:17