This Saturday, the 23rd, Joy Gero will be giving a lecture on group think principles and how they relate to the CrossFit class. The lecture will be in the Chateau Cafe and Cakery in our building. It will be from 9am to 10am. Our regular CrossFit classes and Yoga will follow.
We will be using a new skill movements today called the Archer Pushup. We have been working on ring work over the last couple of weeks. There is a archer pushup progressions video below. Don’t worry if you can’t get them yet. 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