As a reminder, we ask that everyone bring multiple pairs of shoes during the winter months. Between the snow, salt, rocks, mud, water, etc., the winter months make it difficult to keep our gym clean. No one wants to burpee into mud on the floor. So, please bring a separate pair of shoes to leave at the door and change into your dry, clean workout shoes when you arrive.
CrossFit Alloy WOD for 1/27/2015:
Skill:
3 rounds
1-2 min working on kicking into handstand hold on paralettes (Hold up to 30 sec if possible)
8 stepping front rack lunges, try to work up to 115/75 lbs
MetCon:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
5 Handstand Pushups (Level Target)
10 Back Squats (115/75)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Post Rounds and Meters to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
3 Handstand Pushups (Level Target)
7 Back Squats (115/75)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Brass:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
3 Handstand Pushups (Raised Target)
7 Back Squats (95/65)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Bronze:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
5 DB Shoulder Press (30/20)
7 Back Squats (75-55/55-35)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
3 Handstand Pushups (Level Target)
7 Back Squats (115/75)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Brass:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
3 Handstand Pushups (Raised Target)
7 Back Squats (95/65)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Bronze:
As Many Rounds As Possible in 12 Minutes:
1 Stair Climb
5 DB Shoulder Press (30/20)
7 Back Squats (75-55/55-35)
Rest 3 Minutes
Max Meter Row in 2:30 minutes
Steel/Brass: 5 rounds plus stair climb. 3 hand stand push-ups (strict) to a single ab mat. 7 back squats at 115 lbs.
Row: 678 m.
Steel/Brass: 5 rounds plus stair climb. 3 hand stand push-ups (strict) to a single ab mat. 7 back squats at 115 lbs.
Row: 678 m.
Platinum – 7 plus 5 reps
Rox – 670 meters
Platinum – 7 plus 5 reps
Rox – 670 meters