We built a lot of Community in January and we want to keep that going. A great way is through the CrossFit Open. This is a yearly competition put on by CrossFit Headquarters. The CrossFit Open is the qualifier for the Regional Competition and the first step is going to the CrossFit Games. However, even those who have no desire to work for the CrossFit Games can have a blast in the Open. For a few weeks in February and March, we host the CrossFit Open every Friday night. Everyone has a chance to do the workout and then see how you stack up against everyone else around the World. 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