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CrossFit Alloy WOD for 12/15/2014

By December 14, 20144 Comments

Throughout the first half of 2015, we are planning a few different seminars at Industrial Athletics.  First, as we have announced, we will have the 6-week gymnastics seminar.  It will be offered on one of the weeknights in lieu of the 6:30pm class for that night.  We will be finalizing the specific night soon.

The second seminar in the plans right now is a Movement Seminar (http://themovementfix.com/).  This one is not yet set in stone.  We are looking at either March or May.  Our opinion is to hold it in May so that there is enough time to plan around it and not run into people’s schedules.  If you have a preference, please voice them on our Facebook Page (facebook.com/industrialathletics).

CrossFit Alloy WOD for 12/15/2014:

Strength:

Tempo Front Squat
3, 3, 3, 3, 3, 3, 3
Note:  3, 0, x, 2 tempo

MetCon:
As Many Rounds as Possible in 4 Minutes:
10 Pullups
10 Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
5 Chest to Bar Pullups
5 Later Box Jumps (24/20)
Rest 1 Min
As Many Rounds as Possible in 4 Minutes:
3 Bar Muscle Ups
3 Jump Over Boxes (24/20)

Post Weight and Rounds for Each AMRAP to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Minutes:
    10 Pullups
    10 Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Chest to Bar Pullups
    5 Later Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Assisted Bar Muscle Ups
    3 Jump Over Boxes (24/20)

    Brass:
    As Many Rounds as Possible in 4 Minutes:
    10 Assisted Pullups
    10 Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Unassisted Pullups
    5 Later Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Chest to Bar Pullups
    3 Jump Over Boxes (24/20)

    Bronze:
    As Many Rounds as Possible in 4 Minutes:
    10 Ring Rows
    10 Box Jumps (20/Short Box)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Jumping Pullups
    5 Later Box Jumps (20/Short Box)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Assisted Pullups
    3 Jump Over Boxes (20/Short Box)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 4 Minutes:
    10 Pullups
    10 Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Chest to Bar Pullups
    5 Later Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Assisted Bar Muscle Ups
    3 Jump Over Boxes (24/20)

    Brass:
    As Many Rounds as Possible in 4 Minutes:
    10 Assisted Pullups
    10 Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Unassisted Pullups
    5 Later Box Jumps (24/20)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Chest to Bar Pullups
    3 Jump Over Boxes (24/20)

    Bronze:
    As Many Rounds as Possible in 4 Minutes:
    10 Ring Rows
    10 Box Jumps (20/Short Box)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    5 Jumping Pullups
    5 Later Box Jumps (20/Short Box)
    Rest 1 Min
    As Many Rounds as Possible in 4 Minutes:
    3 Assisted Pullups
    3 Jump Over Boxes (20/Short Box)

  • JoeD says:

    Tempo Squats: 135 lbs. (3 reps – done twice as my max)

    Platinum Rx: Round 1: 4 + 5; Round 2: 5 + 2; Round 3: 3 + 2

  • JoeD says:

    Tempo Squats: 135 lbs. (3 reps – done twice as my max)

    Platinum Rx: Round 1: 4 + 5; Round 2: 5 + 2; Round 3: 3 + 2