The fall is almost here and so is chilly weather. Â Since we are running today, it is a good time to note that we will continue to programming running as long as the weather permits. Â Because we run classes all day, it is usually cooler in the morning than in the evening. Â As such, we recommend that everyone check the WODs before coming to class and wear layers if it is going to be a chilly running day.
We are adding a new movement today: Â Toes to Bell. Â Some members have already had exposure to this movement. Â It is like lying leg lifts, but you are trying to touch your toes to a kettlebell that you are holding. Â This substitute will aid in strength development to improve our Toes to Bar.
Make sure you record your Shoulder Press weight. Â We will be using a percentage of it this fall.
CrossFit Alloy WOD for 9/1/2016:
Strength:
Shoulder Press
15 Min to Find 1 Rep Max
MetCon:
3 Rounds for Time:
10 KB Swings (1.5/1)
10 Toes to Bell
1 Building Run
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 KB Swings (1.25/0.75)
10 Toes to Bell
1 Building Run
Brass:
3 Rounds for Time:
8 KB Swings (1.0/0.5)
8 Toes to Bell
1 Building Run
Bronze:
3 Rounds for Time:
8 KB Swings (0.75/0.25)
8 Lying Stiff Legged Leg Lifts
1 Parking Lot Sprint
Shoulder Press: 135 lbs. for 1 rep (same as my last PR)
Steel: 5:17 or thereabouts