We are in the last week of November. Â Not only does that mean this month is almost over, but that also means we are in our final week of November’s strength program. Â Make sure you don’t miss max effort single reps today and Wednesday.
This week also marks one week until the start of December’s CrossFit Fundamentals Program. Â If you and/or a friend have ever wanted to start CrossFit, our Fundamentals Program is a the best and safest way to do it.
Finally, with the end of November comes Thanksgiving. Â We will have one WOD on Thanksgiving at 9am. Â It will be a team WOD. Â If you plan to join us, please make sure you sign up on the main table so that we have an idea of how many plan to attend. Â We will have an Open Gym on Black Friday from 9am until noon.
CrossFit Alloy WOD for 11/24/2014:
Strength:
Hang Cleans
1, 1, 1, 1, 1, 1, 1
(No more than 2 Failures)
Box Jumps
2, 1, 2, 1, 2, 1, 2
MetCon:
Death By:
Ring Dips for 12 Minutes or Failure
Rest for 2 Minutes
Pullups for 12 Minutes or Failure
Post Weight to Comments
Scaling:
Platinum: As written above.
Steel:
Death By:
Hand Release Pushups for 12 Minutes or Failure
Rest for 2 Minutes
Pullups for 12 Minutes or Failure
Brass:
Death By:
Pushups for 12 Minutes or Failure (may be on Knees)
Rest for 2 Minutes
Pullups for 12 Minutes or Failure (may be banded)
Bronze:
Death By:
Pushups for 12 Minutes or Failure (may be with knees and/or ab mat)
Rest for 2 Minutes
Jumping Pullups for 12 Minutes or Failure
Scaling:
Platinum: As written above.
Steel:
Death By:
Hand Release Pushups for 12 Minutes or Failure
Rest for 2 Minutes
Pullups for 12 Minutes or Failure
Brass:
Death By:
Pushups for 12 Minutes or Failure (may be on Knees)
Rest for 2 Minutes
Pullups for 12 Minutes or Failure (may be banded)
Bronze:
Death By:
Pushups for 12 Minutes or Failure (may be with knees and/or ab mat)
Rest for 2 Minutes
Jumping Pullups for 12 Minutes or Failure
Hang Clean: 140 lbs. (1 rep) with Box Jump at 30″ plus a 45 lbs. plate & 2 plates of 10 lbs. each.
Platinum: strict ring dips which I had to break up at round 10. Reverse pull-ups (12, 11, 10, etc.) had to be broken up for rounds 8 – 5.
Enjoyed the 5:15 am group on this warmer November morning!
Hang Clean: 140 lbs. (1 rep) with Box Jump at 30″ plus a 45 lbs. plate & 2 plates of 10 lbs. each.
Platinum: strict ring dips which I had to break up at round 10. Reverse pull-ups (12, 11, 10, etc.) had to be broken up for rounds 8 – 5.
Enjoyed the 5:15 am group on this warmer November morning!
1RM Hang Power Clean – 215lbs (30lb PR)
Platinum – completed both rounds, all pull-ups unbroken
1RM Hang Power Clean – 215lbs (30lb PR)
Platinum – completed both rounds, all pull-ups unbroken