On Thanksgiving, we will be having one WOD. It will be a team WOD offered at 9am. The goal will be to construct teams of 4 people who will perform a chipper WOD together. We will be placing a sign-up sheet on the table next week. This will not be a first-come-first-serve list. It will simply help us with organization. Please plan to attend. On Black Friday, we will be having a morning Open Gym.
CrossFit Alloy WOD for 11/14/2014:
Strength:
Deadlift
3, 3, 3, 3
MetCon:
Triple Tabata:
For 12 Minutes:
20 Sec of Pushups
10 Sec of Rest
20 Sec Toes to Bar
10 Sec Rest
20 Sec Squats
10 Sec Rest
Note: At the end of 12 Minutes, you will have completed a full tabata of each movement
Post Weight and Low Rounds for each Movement to Comments
6:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
For 12 Minutes:
20 Sec of Pushups (may be from knees)
10 Sec of Rest
20 Sec Knees to Elbows
10 Sec Rest
20 Sec Squats
10 Sec Rest
Brass:
For 12 Minutes:
20 Sec of Pushups (may be from knees)
10 Sec of Rest
20 Sec Hanging Leg Raises
10 Sec Rest
20 Sec Squats
10 Sec Rest
Bronze:
For 12 Minutes:
20 Sec of Pushups (May be from knees)
10 Sec of Rest
20 Sec Sit-ups
10 Sec Rest
20 Sec Squats
10 Sec Rest
Scaling:
Platinum: As written above.
Steel:
For 12 Minutes:
20 Sec of Pushups (may be from knees)
10 Sec of Rest
20 Sec Knees to Elbows
10 Sec Rest
20 Sec Squats
10 Sec Rest
Brass:
For 12 Minutes:
20 Sec of Pushups (may be from knees)
10 Sec of Rest
20 Sec Hanging Leg Raises
10 Sec Rest
20 Sec Squats
10 Sec Rest
Bronze:
For 12 Minutes:
20 Sec of Pushups (May be from knees)
10 Sec of Rest
20 Sec Sit-ups
10 Sec Rest
20 Sec Squats
10 Sec Rest