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
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
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)
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)