We will be changing our Saturday schedule soon, like on the 15th. Stay tuned for updates. Nothing huge.
CrossFit Alloy WOD for 11/6/2014:
Skill:
Hollow rock. Accumulate 50 hollow rocks. Break it up however you need to
Wrist and elbow mobility
MetCon:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1.5/1)
8 Ring Dips
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (225/155)
4 Handstand Pushups (no kipping)
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1.5/1)
8 Ring Dips
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (225/155)
4 Handstand Pushups (no kipping)
Post Rounds for each mini AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1.25/0.75)
8 Ring Dips
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (185/125)
4 Handstand Pushups (no kipping)
Brass:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1/0.5)
8 Hand Release Pushups
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (185-155/125-105)
4 Handstand Pushups (to a raised target)
Bronze:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (0.75/0.5)
8 Pushups
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (135/195)
4 DB Shoulder Press (35/25)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1.25/0.75)
8 Ring Dips
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (185/125)
4 Handstand Pushups (no kipping)
Brass:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (1/0.5)
8 Hand Release Pushups
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (185-155/125-105)
4 Handstand Pushups (to a raised target)
Bronze:
As Many Rounds as Possible in 6 Minutes:
8 KB Swings (0.75/0.5)
8 Pushups
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
8 Deadlifts (135/195)
4 DB Shoulder Press (35/25)
Platinum
metcon 1: 8 +7
metcon 2: 5+4
Platinum
metcon 1: 8 +7
metcon 2: 5+4
Steel metcon 1: 7 + 8
Brass metcon 2: 4 + 11 (started with HSPU’s but had to switch to HR Push-ups)
Steel metcon 1: 7 + 8
Brass metcon 2: 4 + 11 (started with HSPU’s but had to switch to HR Push-ups)