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CrossFit Alloy WODs for 11/15/2014 and Yoga

By November 14, 2014No Comments

Don’t forget that our Saturday schedule is changing.  Our competition class will start at 9:30am and run for an hour and a half.  We are also adding a dedicated mobility class at 12:30pm.

9:30am – Competition Class – dedicated to our members who are preparing for or competing in CrossFit Competitions

WOD 1:
7 Min:
Max Effort Power Clean, Hang Squat Clean, Jerk Complex

Rest 10 Minutes

WOD 2:
AMRAP 7 Min:
20 Double Unders
10 Wall Balls (20/14)(10/9)
10 Jump over Boxes (24/20)

Rest 10 Minutes

WOD 3:
For Time:
Row 750m
20 Clean and Jerk (135/95)
30 Pullups
40 Burpees

11:00am – Regular CrossFit Class

For Time:
1 Stair Climb
21 Clean and Jerk (135/95)
1 Stair Climb
15 Clean and Jerk
1 Stair Climb
9 Clean and Jerk

12:00pm:  Mobility Class

12:30pm – Yoga with Janna