Don’t forget to bring your friends and family to the 11am class this Saturday to for an introduction WOD at Industrial Athletics. We will talk briefly about CrossFit, warm up as a class, introduce a few basic movements, and do a workout. Everything is scaleable, so bring everyone regardless of fitness level.
Today we are finishing our shoulder presses for the last 3 weeks. We skipped them last Friday on account of “Barbara.” 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