As a reminder, we ask that everyone bring multiple pairs of shoes during the winter months. Â Between the snow, salt, rocks, mud, water, etc., the winter months make it difficult to keep our gym clean. Â No one wants to burpee into mud on the floor. Â 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