Latest WOD

Box Jumps, Pullups and more for 12/15/2015

By December 14, 20152 Comments

We are half way through December.  The end of 2015 is almost over.  Looking into 2016, we are bringing back the gymnastics seminar with Mark Freeman and the Freeman Technique.  We are working with Mark to find a time to offer a beginners course.  For now we will have offering an Advanced Course on Sundays at 9am starting in January.  This course will concentrate on muscle ups, Pullup bar skills, and handstands.  If you are interested, sign up on the main table.

CrossFit Alloy WOD for 12/15/2015:

Core:

100 Situps For Time

MetCon:
AMRAP 20 Min:
10 Lateral Box Jumps (24/20)
10 Pullups
10 Pushups
1 Stair Climb

Mobility:
Lying Banded Hamstring Stretches

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    7 Lateral Box Jumps (24/20)
    7 Pullups
    7 Pushups
    1 Stair Climb

    Brass:
    AMRAP 20 Min:
    7 Lateral Box Jumps (24/20)
    7 Pullups (may be banded)
    7 Pushups (may be on knees)
    1 Stair Climb

    Bronze:
    AMRAP 20 Min:
    7 Lateral Box Jumps (20/short box)
    7 Jumping Pullups
    7 Pushups (may be on knees)
    1 Stair Climb

  • Joe DiMenno says:

    Platinum: 8 rounds plus 19 with (mostly) strict pull-ups.

    Thanks for pushing me, BG!