CrossFit Alloy WOD for 1/7/2015 and Olympic Lifting

Next week will be the start of our new beginner Gymnastics Program:  Mastering the Kipping Pullup.  Mark Freeman will be running the six week course that will meet every Wednesday at 6:30pm.  The cost of the course is $100.00.  If you haven’t seen it yet, make sure you check out the instructional video below.  This is a sneak peak of what you will learn.  If you plan to attend, make sure you sign up on the main table and pay to reserve your spot.  We need at least 8 participants.

Today is the second day of January’s strength program.  We will be doing Thrusters.  As hard as they are, thrusters are a fantastic full body workout requiring a solid front squat, explosiveness out of the bottom, and a strong shoulder press.

CrossFit Alloy WOD for 1/7/2015:

Strength:
Thrusters
8, 8, 8, 8, 8
Note: After each set of Thrusters, move immediately into 5 wall balls.

MetCon:
As Many Rounds as Possible in 20 Minutes:
10 Chest to Bar Pullups
20 Back Squats (95/65)
30 Double Unders

Post Weight and Rounds to Comments

7:30pm – Olympic Lifting with Greene Barbell Club