We are almost halfway through June. Thank you to everyone who took time to fill out our Survey. We will be using that information in the near future.
We graduated another Fundamentals Class last week. If you see new faces in the regular classes, make sure you introduce yourself and offer some help. 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