We will be having a CrossFit WOD on Thanksgiving. Â Next Thursday will have 1 WOD at 9am. Â This will be a team WOD, hopefully teams of 4 people. Â There will be a sign up sheet on the main table. Â 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. Â Come in, get in your workout, and then go enjoy Thanksgiving with your friends and family. Â 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)