We built a lot of Community in January and we want to keep that going. Â A great way is through the CrossFit Open. Â This is a yearly competition put on by CrossFit Headquarters. Â The CrossFit Open is the qualifier for the Regional Competition and the first step is going to the CrossFit Games. Â However, even those who have no desire to work for the CrossFit Games can have a blast in the Open. Â For a few weeks in February and March, we host the CrossFit Open every Friday night. Â Everyone has a chance to do the workout and then see how you stack up against everyone else around the World. Â Stay tuned for more information as the start date approaches.
6:30pm CrossFit Class is canceled for Gymnastics.
CrossFit Alloy WOD for 2/4/2015:
Strength:
Clean and Jerk
8, 8, 8, 8
MetCon:
For Time:
Row 1000m
10 Deadlifts (225/135)
10 Chest to Bar Pullups
20 Deadlifts
20 Chest to Bar Pullups
10 Deadlifts
10 Chest to Bar Pullups
Post Weight and Time to Comments
6:30pm – Gymnastics with Freeman Technique, LLC
7:30pm – Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
10 Deadlifts (185/125)
10 Chest to Bar Pullups
20 Deadlifts
20 Chest to Bar Pullups
10 Deadlifts
10 Chest to Bar Pullups
Brass:
For Time:
Row 1000m
10 Deadlifts (155-135/105-95)
10 Pullups (may be assisted)
20 Deadlifts
20 Pullups (may be assisted)
10 Deadlifts
10 Pullups (may be assisted)
Bronze:
For Time:
Row 750m
10 Deadlifts (115/75)
10 Ring Rows
20 Deadlifts
20 Ring Rows
10 Deadlifts
10 Ring Rows
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
10 Deadlifts (185/125)
10 Chest to Bar Pullups
20 Deadlifts
20 Chest to Bar Pullups
10 Deadlifts
10 Chest to Bar Pullups
Brass:
For Time:
Row 1000m
10 Deadlifts (155-135/105-95)
10 Pullups (may be assisted)
20 Deadlifts
20 Pullups (may be assisted)
10 Deadlifts
10 Pullups (may be assisted)
Bronze:
For Time:
Row 750m
10 Deadlifts (115/75)
10 Ring Rows
20 Deadlifts
20 Ring Rows
10 Deadlifts
10 Ring Rows
Squat Clean and Split Jerk – 155lbs
Platinum – 13:06
Squat Clean and Split Jerk – 155lbs
Platinum – 13:06