It is the first day of December 2014 and the start of the last month of the year. Â There is a lot going on this month, so make sure you are checking back on a daily basis.
For starters, the December CrossFit Fundamentals Program starts today. Â Whether you want to attend at 6am or 5:30pm, if you want to start CrossFit, this is the best way to do it.
Second, the next local CrossFit Competition is this Saturday, the 6th, at CrossFit Athletics. Â The event will start around 8:00am and last all day. Â We have a number of people from Industrial Athletics competing. Â So, if you have a chance, come support us. Â The address for CrossFit Athletics: Â 2713 Sarah St, Pittsburgh, PA 15203
Finally, today also marks the start of December’s Strength Program. Â The first movement of the month is tempo Front Squats.
CrossFit Alloy WOD for 12/1/2014:
Strength:
Tempo Front Squats
7, 7, 7, 7
Note: Â take 3 seconds to descend , no pause at the bottom, explode back to a standing position, pause 2 seconds at the top
MetCon:
Every Minute on the Minute for 20 Minutes:
Minute 1: Â 8 Back Squats (155/105)
Minute 2: Â 10 Wall Balls (20/14)(10’/9′)
On Minute 21, perform max effort pushups in 1 Minute
Note: Â Back Squats must be pulled from the ground
Post Weight and Pushup Reps to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (135/95)
Minute 2: 10 Wall Balls (20/14)(10’/9′)
On Minute 21, perform max effort pushups in 1 Minute
Brass:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (115/75)
Minute 2: 10 Wall Balls (20/14)(10’/8′)
On Minute 21, perform max effort pushups in 1 Minute
Bronze:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (95-75/65-55)
Minute 2: 10 Wall Balls (14/10)(9’/8′)
On Minute 21, perform max effort pushups in 1 Minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (135/95)
Minute 2: 10 Wall Balls (20/14)(10’/9′)
On Minute 21, perform max effort pushups in 1 Minute
Brass:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (115/75)
Minute 2: 10 Wall Balls (20/14)(10’/8′)
On Minute 21, perform max effort pushups in 1 Minute
Bronze:
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (95-75/65-55)
Minute 2: 10 Wall Balls (14/10)(9’/8′)
On Minute 21, perform max effort pushups in 1 Minute
Brass/Bronze: 38 push-ups. Started at 115 lbs. for back squats and completed 2 rounds but then dropped to 95 lbs. for remaining rounds. All rounds of wall balls were done at 20 lbs.
Tempo front squats: 115 lbs.
Brass/Bronze: 38 push-ups. Started at 115 lbs. for back squats and completed 2 rounds but then dropped to 95 lbs. for remaining rounds. All rounds of wall balls were done at 20 lbs.
Tempo front squats: 115 lbs.
Tempo front squats: 155lbs
Steel – 35 push-ups
Tempo front squats: 155lbs
Steel – 35 push-ups