Don’t forget that all classes are cancelled for tomorrow, Saturday. We will be spending the day installing our 30 foot pullup rig. Please drop by to lend a hand if you have some time. We are starting at 8am. Breakfast will be catered by the Chateau Cafe.
CrossFit Alloy WOD for 12/19/2014:
Strength:
Push Jerks
3, 3, 3, 3
MetCon:
4 Rounds for Reps
30 Sec Front Squats (115/75)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Post Weight and Max Count Reps to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps
30 Sec Front Squats (95/65)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Brass
4 Rounds for Reps
30 Sec Front Squats (75/55)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Bronze:
4 Rounds for Reps
30 Sec Front Squats (55/35)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps
30 Sec Front Squats (95/65)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Brass
4 Rounds for Reps
30 Sec Front Squats (75/55)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest
Bronze:
4 Rounds for Reps
30 Sec Front Squats (55/35)
30 Sec Rest
30 Sec Thrusters
30 Sec Rest
30 Sec Shoulder to Overhead
30 Sec Rest