As announced last week, our Saturday schedule is changing. Â Starting this Saturday, November 15th, Competition class will start at 9:30am and run to 11:00am. Â We are lengthening that class to permit us more time for added skill, lifting, and metcons. Â Additionally, we will be adding a dedicated mobility class from 12:00pm (noon) until 12:30pm (the start of Yoga). Â The mobility class will provide additional for foam rolling, band work, and stretching. Â Please keep this in mind and spread the word. Â The regular CrossFit class will continue to be offered at 11am.
CrossFit Alloy WOD for 11/13/2014:
Core and Mobility:
Windshield wipers while holding post or bar 3×14-20
Hamstring and glutes mobility
MetCon:
As Many Rounds as Possible in 10 Minutes:
20 Ski Jumpers
5 Front Squats (155/105)
10 Box Jumps (30/24)
5 Front Squats
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
20 Ski Jumpers
5 Front Squats (135/95)
10 Box Jumps (24/20)
5 Front Squats
Brass:
As Many Rounds as Possible in 10 Minutes:
15 Ski Jumpers
5 Front Squats (115-95/75-65)
10 Box Jumps (24/20)
5 Front Squats
Bronze:
As Many Rounds as Possible in 10 Minutes:
10 Ski Jumpers
5 Front Squats (75-55/55-35)
8 Box Jumps (20/short box)
5 Front Squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 10 Minutes:
20 Ski Jumpers
5 Front Squats (135/95)
10 Box Jumps (24/20)
5 Front Squats
Brass:
As Many Rounds as Possible in 10 Minutes:
15 Ski Jumpers
5 Front Squats (115-95/75-65)
10 Box Jumps (24/20)
5 Front Squats
Bronze:
As Many Rounds as Possible in 10 Minutes:
10 Ski Jumpers
5 Front Squats (75-55/55-35)
8 Box Jumps (20/short box)
5 Front Squats