Don’t forget to bring your friends and family to the 11am class this Saturday to for an introduction WOD at Industrial Athletics. Â We will talk briefly about CrossFit, warm up as a class, introduce a few basic movements, and do a workout. Â Everything is scaleable, so bring everyone regardless of fitness level.
Today we are finishing our shoulder presses for the last 3 weeks. Â We skipped them last Friday on account of “Barbara.” Â We change heavy lifting movements next week, so don’t miss your last chance to shoulder press some heavy weight.
CrossFit Alloy WOD for 9/23/2015:
Strength:
Shoulder Press
1, 1, 1, 1, 1, 1, 1
MetCon:
For Time:
1 Road Sprint
50 Wall Balls (20/14)(10’/9′)
50 Pushups
1 Road Sprint
25 Wall Balls
25 Pushups
1 Road Sprint
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Road Sprint
35 Wall Balls (20/14)(10’/9′)
35 Pushups
1 Road Sprint
15 Wall Balls
15 Pushups
1 Road Sprint
Brass:
For Time:
1 Road Sprint
30 Wall Balls (20/14)(10’/9′)
30 Pushups (knees)
1 Road Sprint
10 Wall Balls
10 Pushups (knees)
1 Road Sprint
Bronze:
For Time:
1 Garage Sprint
30 Wall Balls (14/10)(9’/8′)
30 Pushups (knees)
1 Garage Sprint
10 Wall Balls
10 Pushups (knees)
1 Garage Sprint