As we leave March and enter April, we can only continue to wish for warmer weather. Â Mother Nature teased us a little with some high 50’s and 60’s. Â We hope those higher temperatures return quickly. Â As we move into April, we have been saying it for weeks, we will be starting to run. Â If you are in the morning classes, you may want to plan accordingly with layers of clothes. Â The runs will be primarily road sprints.
The Gymnastics Seminar signup sheet is on the main table for the Wednesday night session. Â It will start April 15th at 6:30pm. Â Make sure you sign up. Â We need at least 7-8 people. Â The seminar caps at 12 people.
CrossFit Alloy WOD for 3/31/2015:
Strength:
Split Jerks
1, 1, 1, 1, 1, 1
MetCon:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.5/1)
30 Sec Rest
1 Min Shoulder to Overhead (115/75)
30 Sec Rest
Post Weight and Reps to Comments
10:00am – Road Warrior Boot Camp with Vanessa
7:30pm – Yoga with AmandaÂ
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.25/0.75)
30 Sec Rest
1 Min Shoulder to Overhead (95/65)
30 Sec Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1/0.5)
30 Sec Rest
1 Min Shoulder to Overhead (75/55)
30 Sec Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (0.75/0.25)
30 Sec Rest
1 Min Shoulder to Overhead (55/35)
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.25/0.75)
30 Sec Rest
1 Min Shoulder to Overhead (95/65)
30 Sec Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1/0.5)
30 Sec Rest
1 Min Shoulder to Overhead (75/55)
30 Sec Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (0.75/0.25)
30 Sec Rest
1 Min Shoulder to Overhead (55/35)
30 Sec Rest
Split Jerk – 235 lbs
Platinum – 182 reps
Split Jerk – 235 lbs
Platinum – 182 reps