For those who were interested in the Cooking class, we are still planning to do it. Because of scheduling issues, we are moving the event into January when we are all bummed because the holidays are over and looking for fun things to do.
CrossFit Alloy WOD for 11/4/2014:
Skill:
3 sets alternating
3 sets alternating
8-12 bench/box dips
8-12 banded pullups (kipping if band not needed) if you can do more than 12 with a band move to a more challenging band
MetCon:
For Time:
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
15 Front Squats (115/75)
15 Push Press (115/75)
75 Double Unders
12 Front Squats
12 Push Press
75 Double Unders
9 Front Squats
9 Push Press
Brass:
For Time:
50 Double Unders or 150 Single Unders
21 Front Squats (95/65)
21 Push Press (95/65)
50 Double Unders or 150 Single Unders
15 Front Squats
15 Push Press
50 Double Unders or 150 Single Unders
9 Front Squats
9 Push Press
For Time:
90 Single Unders
15 Front Squats (75/55)
15 Push Press (75/55)
90 Single Unders
12 Front Squats
12 Push Press
90 Single Unders
9 Front Squats
9 Push Press
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Double Unders
15 Front Squats (115/75)
15 Push Press (115/75)
75 Double Unders
12 Front Squats
12 Push Press
75 Double Unders
9 Front Squats
9 Push Press
Brass:
For Time:
50 Double Unders or 150 Single Unders
21 Front Squats (95/65)
21 Push Press (95/65)
50 Double Unders or 150 Single Unders
15 Front Squats
15 Push Press
50 Double Unders or 150 Single Unders
9 Front Squats
9 Push Press
For Time:
90 Single Unders
15 Front Squats (75/55)
15 Push Press (75/55)
90 Single Unders
12 Front Squats
12 Push Press
90 Single Unders
9 Front Squats
9 Push Press
Platinum – 12:06
Platinum – 12:06