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STO, Pistols, and Stairs for 11/18/2015

By November 17, 20152 Comments

Don’t forget we are hosting the Cold Weather Wellness Seminar this Saturday from 9am to noon.  We will participating in a foam rolling seminar, chiropractic care, massage therapy, and soup tasting.  Make sure you sign up.  Also, please bring a foam roller if you have one.  The event is free and is open to friends and family.  We will be closed for CrossFit on Saturday.

CrossFit Alloy WOD for 11/18/2015:

MetCon:
For Time:
20 Shoulder to Overhead (95/65)
20 Pistols
1 Stair Climb
10 Shoulder to Overhead
10 Pistols
1 Stair Climb
20 Shoulder to Overhead
20 Pistols
1 Stair Climb

Mobility:
Plated Groin Stretch
Banded Lunge Stretch

Foam Roll:
Quads
Butt
Low Back

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    16 Shoulder to Overhead (95/65)
    16 Pistols
    1 Stair Climb
    6 Shoulder to Overhead
    6 Pistols
    1 Stair Climb
    16 Shoulder to Overhead
    16 Pistols
    1 Stair Climb

    Brass:
    For Time:
    16 Shoulder to Overhead (75/55)
    16 Pistol Progressions
    1 Stair Climb
    6 Shoulder to Overhead
    6 Pistol Progressions
    1 Stair Climb
    16 Shoulder to Overhead
    16 Pistol Progressions
    1 Stair Climb

    Bronze:
    For Time:
    16 Shoulder to Overhead (55/35)
    16 Walking Lunges
    1 Stair Climb
    6 Shoulder to Overhead
    6 Walking Lunges
    1 Stair Climb
    16 Shoulder to Overhead
    16 Walking Lunges
    1 Stair Climb

  • Avatar Joe DiMenno says:

    STEEL: 7:38 (all shoulder to overhead sets done unbroken); Round 2 done with 8 STO and 8 Pistols (as opposed to 6 reps as posted above)