On February 12, 2016, we will be having a happy hour at the Smallman Street Galley. Stay tuned for more details, but mark your calendars now. The evening classes will be canceled that night. This is will be first social gathering of 2016. It will be great to see everyone out on the town.
The WOD today is a chipper. You will go through the WOD 1 time as fast as possible. We threw a bunch of movements together as if we threw a piece of wood into a wood chipper. You also have to “chip” away at the WOD to complete it.
CrossFit Alloy WOD for 1/26/2016:
Strength:
E2MOM:
Overhead Squats
3, 3, 3, 3, 3 (85%)
MetCon:
For Time:
30 Handstand Pushups
30 Jump Over Boxes (24/20)
30 Pushups
30 Squats
30 Bar Facing Burpees
30 Situps
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Handstand Pushups (raised target)
20 Jump Over Boxes (24/20)
20 Pushups
20 Squats
20 Bar Facing Burpees
20 Situps
Brass:
For Time:
20 Piked Handstand Pushups
20 Jump Over Boxes (24/20)
20 Pushups (knees)
20 Squats
20 Bar Facing Burpees
20 Situps
Bronze:
For Time:
15 DB Shoulder Press (25/15)
15 Jump Over Boxes (20/Short Box)
15 Pushups (knees)
15 Squats
15 Burpees
15 Situps
OHS: 105 lbs. x 3 reps for 5 rounds
Steel: 6:44 with strict HSPU’s