Tomorrow’s Triple 3 WOD will kick off at 9am. Â You will be expected to be ready to go by your heat time. Â Please make sure you plan to be at the gym, warmed up, and ready to go. Â Because of the nature of the workout, we will be running a tight ship on time.
Yoga will still follow at 12:30pm.
CrossFit Alloy WOD for 8/15/2014:
Strength:
Complex for Quality
Squat Clean/Front Squat/Split Jerk
1, 1, 1, 1
MetCon:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
10 Burpees
10 Wall Balls (20/14) (10ft/10ft)
Bear Crawl to Stairs
Post Rounds for Comments
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
7 Burpees
7 Wall Balls (20/14) (10ft/10ft)
Bear Crawl to Stairs
Brass:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
7 Burpees
7 Wall Balls (20/14) (9ft/8ft)
Bear Crawl to Stairs
Bronze:
As Many Rounds as Possible in 12 Minutes:
Stair Climb
Bear Crawl to Platform
5 Burpees
5 Wall Balls (14/10)
Bear Crawl to Stairs
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
7 Burpees
7 Wall Balls (20/14) (10ft/10ft)
Bear Crawl to Stairs
Brass:
As Many Rounds as Possible in 12 Minutes:
Road Sprint
Bear Crawl to Platform
7 Burpees
7 Wall Balls (20/14) (9ft/8ft)
Bear Crawl to Stairs
Bronze:
As Many Rounds as Possible in 12 Minutes:
Stair Climb
Bear Crawl to Platform
5 Burpees
5 Wall Balls (14/10)
Bear Crawl to Stairs
Platinum: Completed 2 full rounds, plus road sprint, bear crawl and 7 burpees into Round 3.
Congrats to Brian and Gary for their 1st regular class post-Fundies. Welcome!
Platinum: Completed 2 full rounds, plus road sprint, bear crawl and 7 burpees into Round 3.
Congrats to Brian and Gary for their 1st regular class post-Fundies. Welcome!