We haven’t done one in a while, so on June 20, 2015, we will be holding a Community Day at Industrial Athletics. Â This will be a Saturday morning class designed to bring your friends and family for an introduction to CrossFit. Â The event will be free. Â Stay tuned for more details as we approach that date.
CrossFit Alloy WOD for 5/19/2015:
Skill:
Squat Snatch Skill Progression
1 Rear Press to Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Note: Â This is not for weight. Â Practice drop/pressing/pushing below the bar to catch in the bottom of an overhead squat
MetCon:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
8 Handstand Pushups (level/ab mat)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
8 Hand Release Pushups
Post Rounds for each AMRAP to Comments
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
5 Handstand Pushups (level/ab mat)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
5 Hand Release Pushups
Brass:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders (attempts) or 60 Single Unders
5 Handstand Pushups (Raised Target)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders (attempts) or 60 Single Unders
5 Pushups (may be from knees or with Ab Mat)
Bronze:
As Many Rounds as Possible in 5 Minutes:
40 Single Unders
5 DB Shoulder Pess (35/25)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
40 Single Unders
5 Pushups (may be from knees or with Ab Mat)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
5 Handstand Pushups (level/ab mat)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders
5 Hand Release Pushups
Brass:
As Many Rounds as Possible in 5 Minutes:
20 Double Unders (attempts) or 60 Single Unders
5 Handstand Pushups (Raised Target)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
20 Double Unders (attempts) or 60 Single Unders
5 Pushups (may be from knees or with Ab Mat)
Bronze:
As Many Rounds as Possible in 5 Minutes:
40 Single Unders
5 DB Shoulder Pess (35/25)
Rest 4 Minutes
As Many Rounds as Possible in 5 Minutes:
40 Single Unders
5 Pushups (may be from knees or with Ab Mat)