Our Halloween Party is 2 weeks from today. Pick your costume, you don’t want to miss it.
Last Saturday, we had to cancel kickball and substitute a big team WOD. We were able to create teams of 4 and every got a great workout. Today, we utilize a WOD format seen in the CrossFit Open as we continue to prepare for the 2016 Reebok CrossFit Open coming up in February.
CrossFit Alloy WODs for 10/10/2015:
9:30am – CrossFit Competition Class
WOD #1:
Overhead Squats
3, 3, 3, 3, 3
WOD #2:
AMRAP 12 Min
3 STO (115/75)
3 Bar Facing Burpees
6 STO
6 Bar Facing Burpees
9 STO
9 Bar Facing Burpees
. . . . .
WOD #3:
4 Rounds for Time:
10 Back Squats (155/105)
10 Box Jumps
11:00am – Regular CrossFit Class
AMRAP 12 Min
3 STO (95/65)
3 Bar Facing Burpees
6 STO
6 Bar Facing Burpees
9 STO
9 Bar Facing Burpees
. . . . .
12:00pm – Mobility Class
