We would like to thank everyone who came to the Competition yesterday to cheer for our teams. Â It was a hard fought competition and our members did great. Â We can never explain how wonderful it is to hear our fellow members cheer us on.
Today we start our second strength cycle. Â Last cycle consisted of Back Squats and Shoulder Press. Â Today, we start Push Press. Â The second movement later in the week will be Front Squats. Â We will follow the same schedule of 5 reps this week, 3 reps next week, and 1 rep the following week. Â Make sure you are recording your numbers, we will be working off of percentages starting in November.
CrossFit Alloy WOD for 9/28/2015:
Strength:
Push Press
5, 5, 5, 5, 5
MetCon:
EMOM 12 Min:
Min 1: 7 Overhead Squats (135/95)
Min 2: 50 Double Unders
Min 3: 10 Burpees
Post Weight and Scale to Comments
Scaling:
Platinum: As written above.
Steel:
EMOM 12 Min:
Min 1: 7 Overhead Squats (115-95/75-65)
Min 2: 35 Double Unders
Min 3: 7 Burpees
Brass:
EMOM 12 Min:
Min 1: 7 Overhead Squats (75/55)
Min 2: 20 Double Unders or 40 Single Unders
Min 3: 7 Burpees
Bronze:
EMOM 12 Min:
Min 1: 7 Overhead Squats (55/35)
Min 2: 30 Single Unders
Min 3: 5 Burpees