This Saturday, the 23rd, Joy Gero will be giving a lecture on group think principles and how they relate to the CrossFit class. Â The lecture will be in the Chateau Cafe and Cakery in our building. Â It will be from 9am to 10am. Â Our regular CrossFit classes and Yoga will follow.
We will be using a new skill movements today called the Archer Pushup. Â We have been working on ring work over the last couple of weeks. Â There is a archer pushup progressions video below. Â Don’t worry if you can’t get them yet. Â They are hard.
CrossFit Alloy WOD for 8/19/2014:
Skill:
3 Set of Max Effort for Quality:
Archer Pushup Progression
Alternating Step Single Unders
MetCon:
As Many Rounds as Possible in 20 Minutes:
14 Pistols
1 Road Sprint
40 Double Unders
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
10 Pistols
1 Road Sprint
30 double Unders
Brass:
As Many Rounds as Possible in 20 Minutes:
8 Pistols Progressions
1 Road Sprint
30 Double Unders or 90 Single Unders
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 Air Squats
1 Road Sprint
50 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
10 Pistols
1 Road Sprint
30 double Unders
Brass:
As Many Rounds as Possible in 20 Minutes:
8 Pistols Progressions
1 Road Sprint
30 Double Unders or 90 Single Unders
Bronze:
As Many Rounds as Possible in 15 Minutes:
10 Air Squats
1 Road Sprint
50 Single Unders
Steel: 5 rounds plus 11 with a mix of single-unders and double-unders to reach the required reps.
Great group at 6:15 am! Welcome back, Ben!
Steel: 5 rounds plus 11 with a mix of single-unders and double-unders to reach the required reps.
Great group at 6:15 am! Welcome back, Ben!
RX scheme – 5 rounds plus 15. Like Joe D…doing a mix of SUs and DUs. About 10-20 DUs per round and the remaining DUs in SUs x3
RX scheme – 5 rounds plus 15. Like Joe D…doing a mix of SUs and DUs. About 10-20 DUs per round and the remaining DUs in SUs x3