We hope everyone had a nice break the last couple of days. We are back to normal schedule today. Competition class, designed for those who want to compete, will be at 9:30am and last for an hour and a half. The Regular class will start at 11am and run for the regular hour. There will be no Mobility class.
CrossFit Alloy WODs for 12/26/2015:
9:30am – Competition Class
WOD #1:
E2MOM:
Overhead Squats
3, 3, 3, 3, 3 (85%)
WOD #2:
3 Rounds For Time:
Row 500m
21 Burpees
12 Thrusters (95/65)
WOD #3:
ARMAP 8 Minutes:
8 Chest To Bar Pullups
10 Situps
12 Walking Lunges
11:00am – Regular CrossFit Class
Partner WOD:
8 Rounds for Time:
Row 300m
15 Burpees
9 Thrusters (95/65)
*alternate working partner for each movement
Scaling:
Platinum: As written above.
Steel:
8 Rounds for Time:
Row 300m
15 Burpees
9 Thrusters (75/55)
*alternate working partner for each movement
Brass:
6 Rounds for Time:
Row 300m
12 Burpees
9 Thrusters (75/55)
*alternate working partner for each movement
Bronze:
8 Rounds for Time:
Row 200m
10 Burpees
8 Thrusters (55/35)
*alternate working partner for each movement