January CrossFit Fundamentals, night class, starts tonight at 6pm. Make sure you check our DIRECTION PAGE.
CrossFit Alloy WOD for 1/7/2014:
6am CLASS CANCELED!!!
Strength:
Weighted Ring Dips
3, 3, 3
MetCon:
3 Rounds for Time:
20 Hang Power Snatches (75/55)
10 Box Jumps (24/20)
20 Push Press (75/55)
10 Box Jumps (24/20)
Post Time to Comments
Scaling:
Strength: Everyone is always Platinum for the strength work. If you do not have a free standing ring up yet, work on a harder progression.
MetCon:
Platinum: As written above.
Steel:
3 Rounds for Time:
15 Hang Power Snatches (75/55)
7 Box Jumps (24/20)
15 Push Press (75/55)
7 Box Jumps (24/20)
Brass:
3 Rounds for Time:
15 Hang Power Snatches (55/35)
7 Box Jumps (24/20)
15 Push Press (55/35)
7 Box Jumps (24/20)
Bronze:
3 Rounds for Time:
15 Hang Power Snatches (55/35)
7 Box Jumps (20/short box)
15 Push Press (55/35)
7 Box Jumps (20/short box)