Don’t forget, we will be hosting a Nutrition Seminar this Saturday at 10am. Â At this point, the plan is to hold the Nutrition Seminar in the Chateau Cafe located in our building. Â During the lecture, the Cafe will be handing out samples of their healthy menu items. Â The lecture will last about an hour and is open to all. Â Regular 11am class and yoga at 12:30pm will follow. Â Watch for a signup sheet on the main table. Â The Cafe needs to know how many to expect. Â For more information regarding this Lecture, go HERE.
CrossFit Alloy WOD for 6/9/2014:
Skill:
Overhead Squats
3, 3, 3, 3
Each Overhead Squat must pause for 2 seconds at the bottom. Â This is not for weight. Â We are getting used to maintaining proper form and balance through the most difficult part of the movement. Â All weight must be snatched or clean/jerked from the ground
MetCon:
3 Rounds for Time:
50 Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Strict Pullups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
40 Squats
30 Pushups
20 Knees to Elbows
10 Burpees
5 Strict Pullups
Brass:
3 Rounds for Time:
40 Squats
30 Pushups (May be on a box)
20 Knees to Elbows
10 Burpees
5 Strict Pullups (May be assisted)
Bronze:
3 Rounds for Time:
30 Squats
20 Pushups (may be on a box)
10 Hanging Leg Raises
5 Burpees
3 Strict Pullups (may be banded)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
40 Squats
30 Pushups
20 Knees to Elbows
10 Burpees
5 Strict Pullups
Brass:
3 Rounds for Time:
40 Squats
30 Pushups (May be on a box)
20 Knees to Elbows
10 Burpees
5 Strict Pullups (May be assisted)
Bronze:
3 Rounds for Time:
30 Squats
20 Pushups (may be on a box)
10 Hanging Leg Raises
5 Burpees
3 Strict Pullups (may be banded)
Heads up for the later classes for those attempting Platinum – deceiving WOD especially with a 20 minute time cap.
Platinum: Completed 2 full rounds and got everything done in Round 3 except burpees and strict pull-ups. Great job, Jake and Brian, for doing Platinum as well and pushing me along.
OHS: 80 lbs. with strict form.
Heads up for the later classes for those attempting Platinum – deceiving WOD especially with a 20 minute time cap.
Platinum: Completed 2 full rounds and got everything done in Round 3 except burpees and strict pull-ups. Great job, Jake and Brian, for doing Platinum as well and pushing me along.
OHS: 80 lbs. with strict form.