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. We will also be placing out a signup sheet for Gaynor’s School of Cooking coming up on January 17th. Don’t forget about Jill and Dude’s Movie night on January 27th. 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)