We are in full swing for October. Don’t forget that our Halloween Party will be on October 29th at the Chateau Cafe and Cakery. Make sure you mark your calendars. This will be a costume party and we expect everyone to dress up.
While the weather continues to be warm, we are going to take full advantage of our ability to run. Today’s WOD should be looked at as a high cardio WOD, not a lifting WOD. The Clean and Overhead Press weight should be easy and require minimal rest. This goal of this WOD is to keep moving
CrossFit Alloy WOD for 10/4/2016:
Core:
4x
30 Sec Hollow Hold
30 Sec Superman
1 Min Rest
MetCon:
4 Rounds for Time:
1 Building Run
10 HP Cleans (95/65)
15 STO (95/65)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
1 Building Run
7 HP Cleans (95/65)
12 STO (95/65)
Brass:
4 Rounds for Time:
1 Building Run
10 HP Cleans (75/55)
15 STO (75/55)
Bronze:
4 Rounds for Time:
1 Parking Lot Sprint
7 HP Cleans (75/55)
12 STO (75/55)