It is the second half of October. That means the weights on our Strength days is starting to get “heavy.” With 3 reps this week and 1 rep next week, make sure you are applying to techniques you are learned over the last 2 weeks.
Don’t forget, the Halloween Party is this Saturday. It will be in the Chateau Cafe in our building. It is a costume party. The party will start at 6pm and end around 10pm. It will be providing the catering, beverages, and some alcohol. You may bring your own favorite drink. Also, we will be asking for $10/person at the door to help defray the cost of the event.
Today’s WOD, DT, is a hero WOD. It posted originally in April of 2009. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
CrossFit Alloy WOD for 10/20/2014:
Strength:
Split Jerks
3, 3, 3, 3
MetCon:
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
Three rounds for time:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)
Brass:
Five rounds for time:
12 Deadlift (115-95/75-65)
9 Hang power clean
6 Push jerk
Brass
5 rounds for time of:
12 Deadlift (75/55)
9 Hang power clean (75/55)
6 Push jerk (75-55)
Scaling:
Platinum: As written above.
Steel:
Three rounds for time:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)
Brass:
Five rounds for time:
12 Deadlift (115-95/75-65)
9 Hang power clean
6 Push jerk
Brass
5 rounds for time of:
12 Deadlift (75/55)
9 Hang power clean (75/55)
6 Push jerk (75-55)
Split Jerk for 3 reps:: 125 lbs.
Brass: 4 rounds plus 16 (11 reps short to complete round within 10 minute time cap). Started at 115 lbs. for Round 1 but then dropped to 95 lbs. for remainder of WOD. Weights feel heavier at 5:15 am!
Nice job, Rafa and G-Force, with going heavy!
Split Jerk for 3 reps:: 125 lbs.
Brass: 4 rounds plus 16 (11 reps short to complete round within 10 minute time cap). Started at 115 lbs. for Round 1 but then dropped to 95 lbs. for remainder of WOD. Weights feel heavier at 5:15 am!
Nice job, Rafa and G-Force, with going heavy!
Split Jerks – 205lbs
Steel – 9:36
Split Jerks – 205lbs
Steel – 9:36
Split Jerks – 205
RX – about 12ish — Hit the 10 min time cap and had 1 round to go. this felt heavy.
Thanks Joe…definitely heavier that early! haha
Split Jerks – 205
RX – about 12ish — Hit the 10 min time cap and had 1 round to go. this felt heavy.
Thanks Joe…definitely heavier that early! haha