November is here. Â We are officially into the Fall and Winter is right around the corner. Â As we did last year, we will continue to run outside for as long as we possibly can. Â This means it will be dark during our morning and evening classes. Â This also means the people in the morning classes may be running outside when it is particularly chilly. Â Please check the weather and plan to bring layers.
CrossFit Alloy WODs for 11/1/2014:
10:00am – CrossFit Competition WOD – designed for those at a competition level
Strength Complex:
3 Rounds for Weight
1x Shoulder Press
2x Push Press
3x Push Jerk
MetCon:
For Time:
Row 1000m
20 Handstand Pushups (45/25) (May be Kipped)
Row 500m
15 Handstand Pushups
Row 250m
5 Handstand Pushups
11:00am – Regular CrossFit Class
MetCon:
Row 1000m
then . . .
15, 12, 9
Handstand Pushups
Deadlifts (225/155)
then . . .
Row 500m
12:30 – Yoga with Janna