Tonight, our Yoga instructor Janna will be leading a 50 minutes Yoga session at the Cloak Room at 5972 Baum Blvd., Pittsburgh, PA. The event is free, but they are asking for a donation of $5 or a pair of men’s sweat pants. The event will benefit service men and women who suffer from PTSD. It will start at 5:30pm and end at 6:30pm.
CrossFit Alloy WOD for 11/11/2014:
Skill:
Every Minute on the Minute for 10 Minutes:
Odd minutes- 3 pullups with 3 sec hold and controlled descent
Even minutes- static holds max effort (on rings if you can- if not then use GHD handles, parallettes, or boxes)
MetCon:
As Many Rounds as Possible in 4 Min:
20 Double Unders
10 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
20 Double Unders
5 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
20 Double Unders
3 Bar Muscle Ups
Post Total Rounds for Each Mini AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Min:
15 Double Unders
7 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders
3 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders
1 Bar Muscle Ups
Brass:
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
7 Pullups (may be banded)
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
3 Strict Pullups (may be banded)
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
1 Chest to Bar Pullups (may be banded)
Bronze:
As Many Rounds as Possible in 4 Min:
30 Single Unders
7 Ring Rows
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
30 Single Unders
3 Jumping Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
30 Single Unders
1 Banded Pullup
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Min:
15 Double Unders
7 Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders
3 Chest to Bar Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders
1 Bar Muscle Ups
Brass:
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
7 Pullups (may be banded)
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
3 Strict Pullups (may be banded)
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
15 Double Unders or 45 Single Unders
1 Chest to Bar Pullups (may be banded)
Bronze:
As Many Rounds as Possible in 4 Min:
30 Single Unders
7 Ring Rows
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
30 Single Unders
3 Jumping Pullups
Rest 2 Minutes
As Many Rounds as Possible in 4 Min:
30 Single Unders
1 Banded Pullup
Platinum: 4+25, 5+9, 2+11
Platinum: 4+25, 5+9, 2+11
Skill work: Held first 2 sets of rings holds for 60 seconds each.
Steel (but with 45 singles unders instead of D-U’s): 5+47; 6+21; 5+18
Skill work: Held first 2 sets of rings holds for 60 seconds each.
Steel (but with 45 singles unders instead of D-U’s): 5+47; 6+21; 5+18