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CrossFit Alloy WODs for 11/29/2014, but noYoga

By November 28, 2014No Comments

Thanksgiving is in the near past and Christmas is quickly approaching.  During this time of year, relaxation is important.  Intense workouts can help to relieve stress.  Additionally, yoga with Janna will give you that hour to separate yourself from all of those stressors.

CrossFit Alloy WODs for 11/29/2014:

9:30am – CrossFit Competition Class – designed for those who want to compete

WOD #1:
Max Effort Squat Snatch in 10 Minutes

WOD #2:
For Time:
50 Double Unders
40 Toes to Bar
30 Box Jumps (24/20)
20 Burpees to Plate
10 Muscle Ups

WOD #3
For 8 Minutes:
Row 1000m
then for remainder of time:
Max Effort Thrusters (115/75)

11:00am – Regular CrossFit Class

3 Rounds for Reps:
30 Sec Row for Calories
1 Min Thrusters (75/55)
2 Min Pullups
Rest 1 Minute

12:00pm – Mobility (Open the Shoulders and Chest)

12:30pm – Yoga is Cancelled for Today