As we enter December, we are looking at a few changes coming to Industrial Athletics. If all goes as planned, our pullup rig will undergo a huge makeover toward the end of the month. We will need hands to help. As soon as we have a date in stone, we will announce it.
CrossFit Alloy WOD for 12/2/2014:
Skill:
3 sets:
Bench pistols x10 (5per leg)
(Pistol from seated position- starting lower each set)
PVC good morning stretch x10 immediately following by 10 kb RDLs, then 10 RKBS (same weight each set)
MetCon:
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes
10 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
10 Burpee Jump over Boxes
5 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes
5 Toes to Bar
Post Rounds for each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (24/20)
6 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Toes to Bar
Brass:
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes (24/20)
10 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
10 Burpee Jump over Boxes
5 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Hanging Leg Raise
Bronze:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (20/short box)
6 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Lying Leg Raise
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (24/20)
6 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Toes to Bar
Brass:
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes (24/20)
10 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
10 Burpee Jump over Boxes
5 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Hanging Leg Raise
Bronze:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (20/short box)
6 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Lying Leg Raise
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (24/20)
6 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Toes to Bar
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Toes to Bar
Brass:
As Many Rounds as Possible in 4 Minutes:
5 Burpee Jump over Boxes (24/20)
10 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
10 Burpee Jump over Boxes
5 Hanging Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Hanging Leg Raise
Bronze:
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes (20/short box)
6 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
6 Burpee Jump over Boxes
3 Lying Leg Raise
Rest 2 Minutes
As Many Rounds as Possible in 4 Minutes:
3 Burpee Jump over Boxes
3 Lying Leg Raise
Platinum: 4+1, 3, 4+5
Platinum: 4+1, 3, 4+5
Platinum: 4+1, 3, 4+5