Thank you to everyone who came to our Halloween Party and participated in our October Challenge. There was a lot of thought and effort put into the costumes, the food was great, and the company was perfect. If you missed it, make sure you come next year.
This is the last week of October, so make sure you push hard through the last week of the October Strength Program.
CrossFit Alloy WOD for 10/27/2014:
Strength:
Split Jerks
1, 1, 1, 1, 1
MetCon:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Double Unders
30 Sec Rest
30 Sec Deadlifts (155/105)
30 Sec Rest
Post Weight and Total Reps to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Double Unders
30 Sec Rest
30 Sec Deadlifts (135/95)
30 Sec Rest
Brass:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Tuck Jumps
30 Sec Rest
30 Sec Deadlifts (115/75)
30 Sec Rest
Bronze:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Single Unders
30 Sec Rest
30 Sec Deadlifts (95-75/65-55)
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Double Unders
30 Sec Rest
30 Sec Deadlifts (135/95)
30 Sec Rest
Brass:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Tuck Jumps
30 Sec Rest
30 Sec Deadlifts (115/75)
30 Sec Rest
Bronze:
4 Rounds for Reps:
30 Sec Calorie Row
30 Sec Rest
30 Sec Single Unders
30 Sec Rest
30 Sec Deadlifts (95-75/65-55)
30 Sec Rest
1RM Split Jerk – 225 lbs
Platinum – 329 reps
1RM Split Jerk – 225 lbs
Platinum – 329 reps
1 RM Split Jerk: 125 lbs.
Platinum – 125 reps (wasn’t able to string D-U’s this morning).
Impressive number, Jake!