CrossFit WOD for 4/13/2015

It is the start of a new week.  As we enter the second full week of April, we have some events coming up.

First, Gymnastics is scheduled to return this Wednesday night at 6:30pm.  If you want to join the class at 6:30pm, make sure you sign up and reserve your spot.  The seminar is a 6 week program that costs $100.00.  The goal is help you achieve your first muscle up or increase your muscle up efficiency.

Second, we are headed to the James Street Gastropub this Saturday at 7pm.  We have 25 people currently signed up, so there are not more spots in our reservation.  However, if you want to be placed on a waiting list, let a coach know.  On the flip side, if you have reserved a spot in our reservation, but cannot make it, let us know so that we may open you spot to other members.

CrossFit Alloy WOD for 4/13/2015:

Skill:
We will be continuing our Strict Muscle Up work.  We will repeat last week’s skill today to make sure we are getting a lot of work on these movements:
6 Sets for Quality
3 Dead hang Chest to Bar Pullups
* If a band is required, use a harder band
* If you regularly do Ring Rows, start jumping chest to bar pullups
4 Sets for Quality
3 Skin the Cats
or
3 Modified Skin the Cats with a 15 Second Hold
* See video below for Skin the Cat and Modified versions

MetCon:
For Time:
1 Road Sprint
30 Burpees
30 Jump Over Boxes (24/20)
30 Thrusters (45/35)
15 Burpees
15 Jump Over Boxes
15 Thrusters
1 Road Sprint

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