October is here! Â This is the part of the year when we always feel that Fall has officially begun. Â Halloween at the end of this month means scary movies on TV for the next 31 days, YAY!!! Â Let’s start this one off with a bang. Â Also, don’t forget to talk with your fellow members, you never know if he/she one of the 3 picked for the Challenge.
CrossFit Alloy WOD for 10/1/2014:
Strength:
Deadlift
10, 10, 10
MetCon:
5 Rounds for Reps
Minute 1: Â 30 Double Unders, then Back Squats or the remainder of the Minute (115/75)
Minute 2: Â 30 Double Unders, then Toes to Bar for the remainder of the Minute
Rest 90 Seconds at Minutes 3
Note: Â Back Squats must be pulled from the ground
Post Weight and Total Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Reps
Minute 1: 30 Double Unders, then Back Squats or the remainder of the Minute (95/65)
Minute 2: 30 Double Unders, then Toes to Bar for the remainder of the Minute
Rest 90 Seconds at Minutes 3
Note: Back Squats must be pulled from the ground
Brass:
5 Rounds for Reps
Minute 1: 20 Double Unders or 60 Singles, then Back Squats or the remainder of the Minute (75/55)
Minute 2: 20 Double Unders or 60 singles, then Knees To Elbows for the remainder of the Minute
Rest 90 Seconds at Minutes 3
Note: Back Squats must be pulled from the ground
Bronze:
5 Rounds for Reps
Minute 1: 45 Single Unders, then Back Squats or the remainder of the Minute (55/35)
Minute 2: 45 Single Unders, then Sit Ups for the remainder of the Minute
Rest 90 Seconds at Minutes 3
Note: Back Squats must be pulled from the ground
Deadlift (10 reps): 225 lbs.
WOD: Started at Platinum but then encountered trouble with the D-U’s. So, I switched to singles (90 reps 1st round and then 60 reps for rounds thereafter) but kept the weight for back squats at 115 lbs. Total number of reps: 78.
Deadlifts – 275lbs
Platinum – 116 total reps
Deadlifts – 275lbs
Platinum – 116 total reps
DL – 215 lbs.
RX – 85 total reps. finally starting to string DUs together…