Happy first day of September 2015. Reminder that we will be closed next Monday for Labor Day. Make sure you mark your calendars for Kick Ball on October 3rd. We will have a sign up sheet out soon, so make sure you start forming your teams.
We start our strength program today. We will be rotating through squats, presses, and deadlifts in 5, 3, 1 rep schemes over the next several months. We will spend 3 weeks on each individual movements, give ourselves a week break, and start again.
CrossFit Alloy WOD for 9/1/2015:
Strength:
Back Squat
5, 5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 16 Minutes:
50 Double Unders
20 Toes to Bar
7 Hang Power Snatches (115/75)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 16 Minutes:
35 Double Unders
12 Toes to Bar
5 Hang Power Snatches (115/75)
Brass:
As Many Rounds as Possible in 16 Minutes:
30 Double Unders or 90 Single Unders
12 Hanging Leg Raises
5 Hang Power Snatches (95/55)
Bronze:
As Many Rounds as Possible in 16 Minutes:
75 Single Unders
15 Situps
5 Hang Power Snatches (75-55/55-35)