Thank you to everyone who came out yesterday to participate in Murph. Â It was a wonderful time. Â The integration of our members with the military and first responders was a great time. Â We can’t wait to do it again next year.
This is the last day of May 2016. Â June will launch our summer programming schedule. Â We will see more skillful movements (think Double Unders, Handstand Push-ups, and Pistols). Â Also, our strength programming will change as we add some tempo work and more.
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CrossFit Alloy WOD for 5/31/2016:
Core:
For Time:
50 Partner Wall Ball Situp Tosses
MetCon:
With a Continuous Running Clock for 12 Min:
1 Min: Double Unders
1 Min: Snatches (95/65)
2 Min: Double Unders
2 Min: Snatches
3 Min: Double Unders
3 Min: Snatches
Post Total Reps to Comments
Scaling:
Platinum: As written above.
Steel:
With a Continuous Running Clock for 12 Min:
1 Min: Double Unders
1 Min: Snatches (75/55)
2 Min: Double Unders
2 Min: Snatches
3 Min: Double Unders
3 Min: Snatches
Brass:
With a Continuous Running Clock for 12 Min:
1 Min: Single Unders
1 Min: Snatches (75/55)
2 Min: Single Unders
2 Min: Snatches
3 Min: Single Unders
3 Min: Snatches
Bronze:
With a Continuous Running Clock for 12 Min:
1 Min: Singel Unders
1 Min: HP Snatches (55/35)
2 Min: Single Unders
2 Min: HP Snatches
3 Min: Single Unders
3 Min: HP Snatches