If you are interested in participating in the Gymnastics Seminar that is starting on January 14th at 6:30pm, make sure to sign up and pay to reserve you place. Â We will also be placing out a signup sheet for Gaynor’s School of Cooking coming up on January 17th. Â Don’t forget about Jill and Dude’s Movie night on January 27th. Â Finally, the next CrossFit Competition is on January 31st in Fairmont, WV.
CrossFit Alloy WOD for 12/30/2014:
Skill:
Handstand Walk Progression
Spend about 10 minutes working on getting inverted, holding a handstand against the wall, holding a freestanding handstand, and/or starting to walk on your hands.
MetCon:
For Time:
3 Rounds
2 Strict Handstand Pushups (45/25)
5 Front Squats (135/95)
3 Rounds
3 Strict Handstand Pushups (Level)
3 Front Squats (155/105)
3 Rounds
5 Strict Handstand Pushups (Raised Abmat Target)
2 Front Squats (185/125)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Rounds
2 Strict Handstand Pushups (Level)
5 Front Squats (115/75)
3 Rounds
3 Strict Handstand Pushups (Abmat Raised Target)
3 Front Squats (135/95)
3 Rounds
5 Strict Handstand Pushups (Added Plate Raised Target)
2 Front Squats (155/105)
Brass:
For Time:
3 Rounds
2 Strict Handstand Pushups (Raised Target)
5 Front Squats (95/65)
3 Rounds
3 Strict Handstand Pushups (Slightly Higher Raised Target)
3 Front Squats (115/75)
3 Rounds
5 Hand Release Pushups
2 Front Squats (135/95)
Bronze:
For Time:
3 Rounds
2 DB Shoulder Press (35/25)
5 Front Squats (75/55)
3 Rounds
3 DB Shoulder Press (20/10)
3 Front Squats (95/65)
3 Rounds
5 Hand Release Pushups (May be from knees)
2 Front Squats (115/75)
Scaling:
Platinum: As written above.
Steel:
For Time:
3 Rounds
2 Strict Handstand Pushups (Level)
5 Front Squats (115/75)
3 Rounds
3 Strict Handstand Pushups (Abmat Raised Target)
3 Front Squats (135/95)
3 Rounds
5 Strict Handstand Pushups (Added Plate Raised Target)
2 Front Squats (155/105)
Brass:
For Time:
3 Rounds
2 Strict Handstand Pushups (Raised Target)
5 Front Squats (95/65)
3 Rounds
3 Strict Handstand Pushups (Slightly Higher Raised Target)
3 Front Squats (115/75)
3 Rounds
5 Hand Release Pushups
2 Front Squats (135/95)
Bronze:
For Time:
3 Rounds
2 DB Shoulder Press (35/25)
5 Front Squats (75/55)
3 Rounds
3 DB Shoulder Press (20/10)
3 Front Squats (95/65)
3 Rounds
5 Hand Release Pushups (May be from knees)
2 Front Squats (115/75)