The Halloween Party is just under 2 weeks away. Â Make sure you are making some creative costumes. Â Everyone in attendance will also have a chance to win a foam roller. Â The more you attend classes in October, the more chances you earn to win one of the rollers. Â The party will start at 7pm. Â Food will be provided, but feel free to bring drinks. Â As always, friends and family are invited.
CrossFit Alloy WOD for 10/12/2015:
Olympic Lifting Accessory Work:
work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
*do not exceed 75% of your 1 rep Push JerkÂ
MetCon:
For Time:
Row 500m
Rest 2 Min
21, 15, 9
Overhead Squats (95/65)
45, 30, 18
Double Unders
Rest 2 Minutes
Row 500m
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
Rest 2 Min
21, 15, 9
Overhead Squats (75/55)
30, 20, 10
Double Unders
Rest 2 Minutes
Row 500m
Brass:
For Time:
Row 500m
Rest 2 Min
15, 12, 9
Overhead Squats (75/55)
60, 40, 20
Single Unders
Rest 2 Minutes
Row 500m
Bronze:
For Time:
Row 300m
Rest 2 Min
15, 12, 9
Overhead Squats (55/35)
30, 24, 18
Single Unders
Rest 2 Minutes
Row 300m