We will be having a CrossFit WOD on Thanksgiving. Next Thursday will have 1 WOD at 9am. This will be a team WOD, hopefully teams of 4 people. There will be a sign up sheet on the main table. We are not requiring you to sign up in order to come, we are simply asking that you sign up so that we may better plan the workout and teams. Come in, get in your workout, and then go enjoy Thanksgiving with your friends and family. There will be an open gym on Black Friday.
CrossFit Alloy WOD for 11/19/2014:
Strength:
Snatch Balance:
3, 3, 3, 3, 3, 3
MetCon:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1.5/1)
1 Minute Lateral Box Jumps (24/20)
1 Minute Double Unders
1 Minute Rest
Post Weight and Total Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1.25/0.75)
1 Minute Lateral Box Jumps (24/20)
1 Minute Double Unders
1 Minute Rest
Brass:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1/0.5)
1 Minute Lateral Box Jumps (24/20)
1 Minute Single Unders
1 Minute Rest
Bronze:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (0.75/0.25)
1 Minute Lateral Box Jumps (20/short box)
1 Minute Single Unders
1 Minute Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1.25/0.75)
1 Minute Lateral Box Jumps (24/20)
1 Minute Double Unders
1 Minute Rest
Brass:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1/0.5)
1 Minute Lateral Box Jumps (24/20)
1 Minute Single Unders
1 Minute Rest
Bronze:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (0.75/0.25)
1 Minute Lateral Box Jumps (20/short box)
1 Minute Single Unders
1 Minute Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1.25/0.75)
1 Minute Lateral Box Jumps (24/20)
1 Minute Double Unders
1 Minute Rest
Brass:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (1/0.5)
1 Minute Lateral Box Jumps (24/20)
1 Minute Single Unders
1 Minute Rest
Bronze:
3 Rounds for Reps
1 Minute Calorie Row
1 Minute KB Swings (0.75/0.25)
1 Minute Lateral Box Jumps (20/short box)
1 Minute Single Unders
1 Minute Rest
Platinum: 238 (did double-unders for all 3 rounds – not many, but a start for Joe D)
Snatch Balance: 95 lbs. for 3 reps (focused on form)
Platinum: 238 (did double-unders for all 3 rounds – not many, but a start for Joe D)
Snatch Balance: 95 lbs. for 3 reps (focused on form)