Happy first day of September 2015. Â Reminder that we will be closed next Monday for Labor Day. Â Make sure you mark your calendars for Kick Ball on October 3rd. Â We will have a sign up sheet out soon, so make sure you start forming your teams.
We start our strength program today. Â We will be rotating through squats, presses, and deadlifts in 5, 3, 1 rep schemes over the next several months. Â 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)