As announced last week, our Saturday schedule is changing. Starting this Saturday, November 15th, Competition class will start at 9:30am and run to 11:00am. We are lengthening that class to permit us more time for added skill, lifting, and metcons. Additionally, we will be adding a dedicated mobility class from 12:00pm (noon) until 12:30pm (the start of Yoga). The mobility class will provide additional for foam rolling, band work, and stretching. Please keep this in mind and spread the word. 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