The next local CrossFit Competition is coming on December 6th. CrossFit Athletics on the South Side will be hosting its Annual Holiday Hammer. We have a number of athletes who will be competing. Please make plans to come. The event will start early around 8 or 9am and go until around 4 or 5pm.
CrossFit Alloy WOD for 11/18/2014:
Skill:
3 sets alternating
3-5 weighted pullups then drop weight and burn out on band (if you use a band use a harder band for 3-5 reps then switch to easier one)
5 ring dip negatives (or GHD bars if can’t on rings) immediately follow with 3-5 close grip push-ups
MetCon:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (25/15)
5 Squat Snatches (135/95)
10 Burpees
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (25/15)
5 Squat Snatches (115/75)
10 Burpees
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (15/10)
3 Hang Squat Snatches (95-75/65-55)
8 Burpees
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (15/10 dumbbells)
5 Hang Snatches (75-55/55-35)
8 Burpees
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (25/15)
5 Squat Snatches (115/75)
10 Burpees
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (15/10)
3 Hang Squat Snatches (95-75/65-55)
8 Burpees
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Farmers Carry Stair Climb (15/10 dumbbells)
5 Hang Snatches (75-55/55-35)
8 Burpees
Steel/Brass: 5 rounds even. Farmers Carry at 25lbs. 3 Hang Squat Snatches at 75 lbs. and 8 burpees.
Skill: All 3 rounds with weighted vest for 5 pull-ups followed by strict pull-ups of 11, 8 and 6 respectively without weight vest.
Steel/Brass: 5 rounds even. Farmers Carry at 25lbs. 3 Hang Squat Snatches at 75 lbs. and 8 burpees.
Skill: All 3 rounds with weighted vest for 5 pull-ups followed by strict pull-ups of 11, 8 and 6 respectively without weight vest.