Don’t forget, the July 2016 CrossFit Fundamentals Program begins next week. July’s program will start on Wednesday, July 6th because of the 4th of July Holiday.
Speaking of the 4th of July, we will have 1 WOD at that day at 10am. It will be a partner/team WOD. Make sure you sign up on FB or on the main table.
Today’s WOD is the WOD choice of our Athlete of the Month. John Hassler wanted a variation of the last CrossFit Open WOD from last season. The Open WOD consists of Rowing and Thrusters. John likes Snatches, so we modified the WOD to be Snatches and Rowing. We don’t think that will make anything any easier. This WOD will still test your gas tank and willingness to push through the feeling of exhaustion. It should be pretty light and quick. Here is more information on John: http://www.industrial-athletics.com/june-2016-athlete-month-2/
CrossFit Alloy WOD for 6/29/2016:
Gymnastics:
Pistol Practice:
Spend 7 Minutes Working on a Hard Progression:
On a Box
To a Plate Target
Plate Under Heal
Free Standing
Weighted
Then . . .
3x 30 Sec of Max Reps at that hard Progression
MetCon
For Time:
27, 21, 15, 9
Rowing (Cals)
Snatches (95/65)
Post Pistol Progression and Time To Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
27, 21, 15, 9
Rowing (Cals)
Snatches (75/55)
Brass:
For Time:
27, 21, 15, 9
Rowing (Cals)
Snatches (55/35)
Bronze:
For Time:
21, 15, 9
Rowing (Cals)
Snatches (55/35)