The Halloween Party is just under 2 weeks away. Make sure you are making some creative costumes. Everyone in attendance will also have a chance to win a foam roller. The more you attend classes in October, the more chances you earn to win one of the rollers. The party will start at 7pm. Food will be provided, but feel free to bring drinks. 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 Jerk
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