The next two weeks are the Holidays. Â Christmas is next week and New Years is the following week. Â Because of the Holidays, we will have some schedule adjustments based on athlete schedules, vacations, and travel. Â Here is the planned schedule:
Dec 22 and Dec 23 – Regular Schedule
Dec 24 – Morning and Noon classes only.
Dec 25 – Closed for Christmas Day
Dec 26 – Open Gym from 9am to noon
Dec 27 – Regular Saturday schedule
Dec 28 – Regular Open Gym
Dec 29 and 30 – Regular Schedule
Dec 31 – No 6:30pm class
January 1 – Closed for New Years Day
Jan 2 – Regular Friday Schedule
Jan 3 – Regular Saturday Schedule
Let us know if you have any questions.
CrossFit Alloy WOD for 12/17/2014:
Strength:
Bench Press
3, 3, 3, 3, 3, 3, 3
MetCon:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (335/225)
On Minute 16, 1 Minute of Max Effort Ring Dips
Post Weight and Ring Dip Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (275/185)
On Minute 16, 1 Minute of Max Effort Ring Dips
Brass:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (225-185/155-125)
On Minute 16, 1 Minute of Max Effort Hand Release Pushups (may be on knees)
Bronze:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (155-135/105-95)
On Minute 16, 1 Minute of Max Effort Pushups (may be on knees)
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (275/185)
On Minute 16, 1 Minute of Max Effort Ring Dips
Brass:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (225-185/155-125)
On Minute 16, 1 Minute of Max Effort Hand Release Pushups (may be on knees)
Bronze:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (155-135/105-95)
On Minute 16, 1 Minute of Max Effort Pushups (may be on knees)
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press: 210 lbs. (for 3 reps)
Steel (modified): Started for 275 lbs. DL and completed 3 rounds but then dropped to 225 lbs. to maintain good form. Did 10 air squats and 5 burpees for all 15 rounds. Completed 17 strict ring dips in Minute 16.
Bench Press: 210 lbs. (for 3 reps)
Steel (modified): Started for 275 lbs. DL and completed 3 rounds but then dropped to 225 lbs. to maintain good form. Did 10 air squats and 5 burpees for all 15 rounds. Completed 17 strict ring dips in Minute 16.