Don’t forget that we are having an introduction to CrossFit and Yoga on February 28, 2015. Â This event will be different than our “bring a friend” days from the past. Â For this even, there will be an introduction to CrossFit and a short workout. Â Then, we will hear from our Yoga instructors Amanda and Janna as they discuss how Yoga as a practice is a good compliment to CrossFit. Â After some movements of Vinyasa flow Yoga, we will talk about some nutrition and finish with a social hour. Â The event is ideal for those who want an introduction to CrossFit or want to see how Yoga can be an ideal supplement. Â For more information, and to reserve your ticket, check out the listing on Eventbrite HERE.
10:00am – Road Warrior Bootcamps with Vanessa Matthews
CrossFit Alloy WOD for 2/17/2015:
Skill:
Ring Dip Practice
3 rnds for Quality
Beginner: Â 10 Jumping Ring Dip Negatives
Intermediate: Â 10 Ring Dips with Feet Elevated on a Box
Advanced: Â Max Effort Strict Ring Dips
Then . . .
2 rnds for Quality
Max Effort Static Ring Dip Hold at Lockout
MetCon:
Alternating Death By:
Min 1: Â Power Snatch (95/65)
Min 2: Â 4x Double Unders
Example: Â Minute 1, 1 Snatch. Â Minute 2, 8 Double Unders. Â Minute 3, 3 Snatches. Â Minute 4, 12 Doubles Unders . . .
Post Final Minute Fully Completed to Comments
Scaling:
Platinum: As written above.
Steel:
Alternating Death By:
Min 1: Power Snatch (95/65)
Min 2: 3x Double Unders
Brass:
Alternating Death By:
Min 1: Power Snatch (75/55)
Min 2: 2x Double Unders (attempts count) or 2x Tuck Jumps
Bronze:
Alternating Death By:
Min 1: Power Snatch (55/35)
Min 2: 1x Tuck Jumps
Scaling:
Platinum: As written above.
Steel:
Alternating Death By:
Min 1: Power Snatch (95/65)
Min 2: 3x Double Unders
Brass:
Alternating Death By:
Min 1: Power Snatch (75/55)
Min 2: 2x Double Unders (attempts count) or 2x Tuck Jumps
Bronze:
Alternating Death By:
Min 1: Power Snatch (55/35)
Min 2: 1x Tuck Jumps
Max effort strict ring dips: 12
Max time for static ring hold: 50 seconds
Brass: Completed Minute 13 round of snatches and Minute 14 of tuck jumps, but failed on Minute 15 of snatches (only completed 11 reps).
Max effort strict ring dips: 12
Max time for static ring hold: 50 seconds
Brass: Completed Minute 13 round of snatches and Minute 14 of tuck jumps, but failed on Minute 15 of snatches (only completed 11 reps).
max strict ring dips: 16
mas ring hold: 30 sec
Platinum: 12 + 7
max strict ring dips: 16
mas ring hold: 30 sec
Platinum: 12 + 7