We are in the last week of November. 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. 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. 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. We will have one WOD on Thanksgiving at 9am. It will be a team WOD. 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. 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