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
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
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)