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CrossFit Alloy WOD for 12/18/2014

By December 17, 20142 Comments

January 31st is the next local CrossFit Competition.  CrossFit Intense in Fairmont, WV is putting on the 2015 Winter Chiller on the campus of Fairmont State University.  We had a number of our athletes make the travel last year and had a great cheering section.  If you want to try a competition, this is great place to start.  CrossFit Intense builds in Novice, Intermediate, and Open level categories for each WOD.  It is a great place to get your feet wet.  If you are interested in signing up, head over to the event page:  http://www.active.com/fairmont-wv/5th-annual-winter-chiller-2015

Winter_Chiller_Crowd

CrossFit Alloy WOD For 12/18/2014:

Mobility/Core:

Seated weighted Russian twists 3×15-20 90 sec rest in between
Knee and ankle mobility

MetCon:
3 Rounds for Time:
30 Toes to Bar
15 Cleans (135/95)

Post Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    20 Toes to Bar
    10 Cleans (135/95)

    Brass:
    3 Rounds for Time:
    20 Hanging L-sit Leg Raises
    15 Cleans (115-95/75-65)

    Bronze:
    3 Rounds for Time:
    20 Lying Leg Raises
    10 Cleans (75/55)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    20 Toes to Bar
    10 Cleans (135/95)

    Brass:
    3 Rounds for Time:
    20 Hanging L-sit Leg Raises
    15 Cleans (115-95/75-65)

    Bronze:
    3 Rounds for Time:
    20 Lying Leg Raises
    10 Cleans (75/55)