This Saturday will be a different schedule than our regular Saturday. Â Primarily, we will be starting the general WOD at 9am. Â This will be a sendoff WOD for our summer students who will be leaving us soon to go back to school. Â The WOD will be the “Triple 3” from this year’s Reebok CrossFit Games. Â If you are not familiar, it is a 3,000m Row, 300 Double Unders, and 3 Mile Run for time. Â There will be a scaled division. Â However, because of the size of the WOD and the number of rowers, we will be capping class attendance at 20 people. Â We will shoot off a waive every 20 min. Watch for a sign up sheet to appear this week. Â It will be first come, first serve.
CrossFit Alloy WOD for 8/12/2014:
Skill:
Muscle/Power Clean Review
Weight will be pulled from the ground. Â Emphasis will be placed on keeping arms straight until hips are open, high pull, and fast elbows around the bar.
8, 8, 8, 8
MetCon:
For Time:
10 Thrusters (135/95)
40 Situps
500m Run
15 Thrusters (115/75)
30 Situps
500m Run
20 Thrusters (95/65)
20 Situps
500m Run
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
10 Thrusters (115/75)
40 Situps
500m Run
15 Thrusters (95/65)
30 Situps
500m Run
20 Thrusters (75/55)
20 Situps
500m Run
Brass:
For Time:
7 Thrusters (95/65)
35 Situps
500m Run
12 Thrusters (75/55)
24 Situps
500m Run
17 Thrusters (55/45)
17 Situps
500m Run
Bronze:
For Time:
7 Thrusters (75/55)
35 Situps
Road Sprint
12 Thrusters (55/45)
24 Situps
Road Sprint
17 Thrusters (45/35)
17 Situps
Road Sprint
Scaling:
Platinum: As written above.
Steel:
For Time:
10 Thrusters (115/75)
40 Situps
500m Run
15 Thrusters (95/65)
30 Situps
500m Run
20 Thrusters (75/55)
20 Situps
500m Run
Brass:
For Time:
7 Thrusters (95/65)
35 Situps
500m Run
12 Thrusters (75/55)
24 Situps
500m Run
17 Thrusters (55/45)
17 Situps
500m Run
Bronze:
For Time:
7 Thrusters (75/55)
35 Situps
Road Sprint
12 Thrusters (55/45)
24 Situps
Road Sprint
17 Thrusters (45/35)
17 Situps
Road Sprint
Steel: 18:38 (we ran outside at 6:15 am since the rain was only a mist)
Enjoyed the power clean skill work with Mary!
Steel: 18:38 (we ran outside at 6:15 am since the rain was only a mist)
Enjoyed the power clean skill work with Mary!
RX – 15:06
RX – 15:06