Don’t forget that there is a change in schedule for Saturday’s Competition WOD. As a send away for the college students, we will be doing the “Triple 3” Games WOD. It wills start at 9am. We will start heats every 20 minutes. You must sign up in advance for this WOD. We have to limit it to 20 athletes total. There will be a scaling. There will also still be an 11am WOD.
CrossFit Alloy WOD for 8/14/2014
Skill:
3 Rounds for Quality:
5-8 Ring Pushups
2x Max Effort Rep Single Unders
MetCon:
For Rounds:
6 Minute AMRAP 1:
6 Deadlifts (275/185)
6 Box Jumps
2 Minute Rest to get set up
6 Minute AMRAP 2:
6 KB Swings (2/1.5)
6 Strict Handstand Pushups
Post Total Rounds to Comments
Scaling:
Platinum Plus: Deadlift weight at 75% of 1 rep max
Platinum: As written above.
Steel:
For Rounds:
6 Minute AMRAP 1:
6 Deadlifts (225/155)
6 Box Jumps (24/20)
2 Minute Rest to get set up
6 Minute AMRAP 2:
4 KB Swings (2/1.5)
4 Strict Handstand Pushups
Brass:
For Rounds:
6 Minute AMRAP 1:
6 Deadlifts (185-155/125/105)
6 Box Jumps (24/20)
2 Minute Rest to get set up
6 Minute AMRAP 2:
6 KB Swings (1.5/1)
6 Strict Handstand Pushups to a raised target)
Bronze:
For Rounds:
6 Minute AMRAP 1:
4 Deadlifts (135-95/95-65)
4 Box Jumps (20/short box)
2 Minute Rest to get set up
6 Minute AMRAP 2:
4 KB Swings (1-0.75/0.5-0.25)
4 Dumbbell Shoulder Press (30/15)
Scaling:
Platinum Plus: Deadlift weight at 75% of 1 rep max
Platinum: As written above.
Steel:
For Rounds:
6 Minute AMRAP 1:
6 Deadlifts (225/155)
6 Box Jumps (24/20)
2 Minute Rest to get set up
6 Minute AMRAP 2:
4 KB Swings (2/1.5)
4 Strict Handstand Pushups
Brass:
For Rounds:
6 Minute AMRAP 1:
6 Deadlifts (185-155/125/105)
6 Box Jumps (24/20)
2 Minute Rest to get set up
6 Minute AMRAP 2:
6 KB Swings (1.5/1)
6 Strict Handstand Pushups to a raised target)
Bronze:
For Rounds:
6 Minute AMRAP 1:
4 Deadlifts (135-95/95-65)
4 Box Jumps (20/short box)
2 Minute Rest to get set up
6 Minute AMRAP 2:
4 KB Swings (1-0.75/0.5-0.25)
4 Dumbbell Shoulder Press (30/15)
6 DL (155lbs) and 6 20in. box jumps – 6 rounds plus 10
6 KB Swings and 6 strict HSPs – 5 rounds plus 6
6 DL (155lbs) and 6 20in. box jumps – 6 rounds plus 10
6 KB Swings and 6 strict HSPs – 5 rounds plus 6
AMRAP 1 – Steel
6 DL (225lbs) and 6 24 in. box jumps – 6 rounds even
AMRAP 2 – Brass
6 KB Swings (1.5 pood) and 6 strict HSPUs to a raised target – 4 rounds plus 4
AMRAP 1 – Steel
6 DL (225lbs) and 6 24 in. box jumps – 6 rounds even
AMRAP 2 – Brass
6 KB Swings (1.5 pood) and 6 strict HSPUs to a raised target – 4 rounds plus 4
6 DL (225lbs) and 6 box jumps (24in) – 7 rounds + 1 rep
6 KB swings (2 pood) and 6 strict deficit HSPUs – 4 rounds + 10 reps
6 DL (225lbs) and 6 box jumps (24in) – 7 rounds + 1 rep
6 KB swings (2 pood) and 6 strict deficit HSPUs – 4 rounds + 10 reps