Don’t forget that we will be hosting a Community Day on June 20th. This will be a chance for our members to bring friends and family to learn about CrossFit and try it out. We will start around 11am and go for about 1.5-2 hours. First, we will have a brief introduction to the theory of CrossFit. We will then divide into small groups, learn some movements, and then do a small CrossFit-type workout. It is free to attend.
CrossFit Alloy WOD for 6/10/2015:
Core:
Hanging Around the World Leg Raises
3×10
(Sub Lying Around the World Leg Raises if needed)
Lying Leg Raises
3×15
MetCon:
3 Rounds for Time:
10 Snatches (135/95)
15 Burpees
40 Double Unders
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7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Snatches (115/75)
15 Burpees
40 Double Unders
Brass:
3 Rounds for Time:
10 Hang Power Snatches (95-75/65-55)
12 Burpees
30 Double Unders or 90 Single Unders
Bronze:
3 Rounds for Time:
10 Hang Power Snatches (55/35)
10 Burpees
60 Single Unders
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Snatches (115/75)
15 Burpees
40 Double Unders
Brass:
3 Rounds for Time:
10 Hang Power Snatches (95-75/65-55)
12 Burpees
30 Double Unders or 90 Single Unders
Bronze:
3 Rounds for Time:
10 Hang Power Snatches (55/35)
10 Burpees
60 Single Unders
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Snatches (115/75)
15 Burpees
40 Double Unders
Brass:
3 Rounds for Time:
10 Hang Power Snatches (95-75/65-55)
12 Burpees
30 Double Unders or 90 Single Unders
Bronze:
3 Rounds for Time:
10 Hang Power Snatches (55/35)
10 Burpees
60 Single Unders