As you will recall from last month, we have created our own benchmark WOD (The Industry) that we will be doing the last Wednesday of every month. This WOD is designed to be difficult, but also provide all of our members plenty of growth opportunity. It combines the 3 CrossFit Modalities of weighted movements, cardiovascular movements, and gymnastics movements. By tracking your progress every month, you will be able to see if you are able to lift more weight, row faster, do more unassisted/less assisted pullups, get better at double unders, etc. We recommend that you track as many details about this WOD as you are able: time it took to row 40 meters, weight pulled for the cleans, box jump height, wall ball weight/height, pullup band/chest to bar pullups, and whether you did single or double unders. You also want to record how you felt, your relative intensity, and whether you were able to do more reps this month without requiring rest.
6:30pm CrossFit Class will be CANCELLED for the Gymnastics Seminar.
CrossFit Alloy WOD for 1/28/2015:
1, 1, 1, 1, 1, 1, 1
40 Cal Row
40 Power Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
40 Double Unders
Post Time to Comments
6:30pm – Mastering the Pullup with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club