Last week as the session 6 of the recent Gymnastics seminar. Â That means it has come to an end and 6:30pm CrossFit class on Wednesday nights returns. Â Those who attend the Gymnastics seminars with The Freeman Technique, LLC, continue to tell us that it is a valuable program and well worth the money. Â We will continue to offer them in the future as we have interest. Â If you wish to attend the next seminar, please make that known to a coach. Â The faster we have 6-7 people interested, the sooner we can start another 6 week course.
The bench press is a classic power lifting movement. Â Not commonly used in CrossFit, but certainly possessing a lot of benefits, the bench press is a static lift requiring power in the chest, shoulders, and triceps. Â It is a great lift to develop upper body strength.
CrossFit Alloy WOD for 5/27/2015:
Strength:
Bench Press
1, 1, 1, 1, 1, 1, 1
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Clean and Jerk (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 Chest to Bar Pullups
80 Double Unders
Post Weight and Time to Comments
6:30pm: Â Olympic Lifting with Greene Barbell Club
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders