We are almost halfway through June. Â Thank you to everyone who took time to fill out our Survey. Â We will be using that information in the near future.
We graduated another Fundamentals Class last week. Â If you see new faces in the regular classes, make sure you introduce yourself and offer some help. Â We all remember being the new person and how intimidating it can be.
CrossFit Alloy WOD for 6/13/2016:
Strength:
Thrusters:
3, 3, 3, 3, 3
(3,0,x,1) 85% of last week’s 1 Rep
MetCon:
AMRAP 4 Minutes:
10 Ring Dips
10 Lunges
…Rest 1 Minute
AMRAP 4 Minutes:
10 Lunges
10 T2B
…Rest 1 Minute
AMRAP 4 Minutes:
10 Ring Dips
10 T2B
…Rest 1 Minute
AMRAP 4 Minutes:
10 Ring Dips
10 Lunges
10 T2B
Post Weight and Rounds for Each Mini AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 4 Minutes:
6 Ring Dips (blue band)
10 Lunges
…Rest 1 Minute
AMRAP 4 Minutes:
10 Lunges
10 T2B
…Rest 1 Minute
AMRAP 4 Minutes:
6 Ring Dips (blue band)
6 T2B
…Rest 1 Minute
AMRAP 4 Minutes:
6 Ring Dips (blue band)
6 Lunges
6 T2B
Brass:
AMRAP 4 Minutes:
6 HR push-ups (knees)
10 Lunges
…Rest 1 Minute
AMRAP 4 Minutes:
10 Lunges
6 Hanging Leg Raises
…Rest 1 Minute
AMRAP 4 Minutes:
6 HR Push-ups
6 TTB
…Rest 1 Minute
AMRAP 4 Minutes:
6 HR push-ups
10 Lunges
6 TTB
Bronze:
AMRAP 4 Minutes:
6 Push-ups (knees)
6 Lunges
…Rest 1 Minute
AMRAP 4 Minutes:
6 Lunges
6 Lying Leg Raises
…Rest 1 Minute
AMRAP 4 Minutes:
6 Push-ups
6 TTB
…Rest 1 Minute
AMRAP 4 Minutes:
6 Push-ups
6 Lunges
6 TTB