Today is the last day to sign up for pre-orders for a hoodie. You must sign up and pay by today to reserve a hoodie in the next order. Also, please make sure you are marking December 20th on your calender for the installation of our new pullup rig.
CrossFit Alloy WOD for 12/12/2014:
Strength:
Back Extensions holding a plate (25/15)
10, 10, 10, 10
MetCon:
5 Rounds for Time:
9 Deadlifts (135/95)
6 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
9 Deadlifts (115/75)
6 Hang Power Snatches
3 Overhead Squats
Brass:
5 Rounds for Time:
9 Deadlifts (95/65)
6 Hang Power Snatches
3 Overhead Squats
Bronze:
5 Rounds for Time:
9 Deadlifts (75-55/55-35)
6 Hang Power Snatches
3 Overhead Squats
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
9 Deadlifts (115/75)
6 Hang Power Snatches
3 Overhead Squats
Brass:
5 Rounds for Time:
9 Deadlifts (95/65)
6 Hang Power Snatches
3 Overhead Squats
Bronze:
5 Rounds for Time:
9 Deadlifts (75-55/55-35)
6 Hang Power Snatches
3 Overhead Squats
Platinum – 12:27
Platinum – 12:27