There will be no Yoga this Saturday. It will return on August 13th.
If you want to participate in this month’s challenge , don’t forget to test your current 400m time. This month we are trying to run faster. The goal is to reduce our 400m time by 2 seconds. You will see some extra sprinting in classes, the CFE will show you some tips and exercises to get better at sprinting, and we will test again at the end of the month.
One exercise that can help improve our running is single leg movements. Single leg movements are great for building ankle strength, balance, and to allow us to isolate development to a specific area of our body.
CrossFit Alloy WOD for 8/3/2016
Gymnastics:
Pistol Practice:
EMOM 5 Min:
12 Hard Pistol Progressions
MetCon:
AMRAP 15 Min:
50 Double Unders
15 TTB
10 STO (155/105)
Post Round to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
40 Double Unders
10 TTB
10 STO (135-115/95-75)
Brass:
AMRAP 15 Min:
35 Double Unders or 70 Single Unders
10 Hanging Leg Raises
10 STO (95/65)
Bronze:
AMRAP 15 Min:
50 Single Unders
10 Lying Leg Raises
10 STO (75/55)
If you ever want to feel like all your legs muscles are falling out of your legs…do pistols.
EMOM: 12 pistols per minute for 5 minutes
Steel: 5 rounds + 25 (10 STO @ 115 lbs.) Completed 3 of the 5 rounds with 40 D-U’s unbroken.