We are half way through September. The weather appears to be cooling down. That does not mean we will not be going outside for running. Please make sure you are checking the weather before you come on a daily basis. As the weather continues to cool, we will continue to judge the need/benefit to go outside.
CrossFit Alloy WOD for 9/15/2014:
Strength:
Hang Squat Cleans
3, 3, 3, 3, 3
MetCon:
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Box Jumps for Remainder of time (24/20)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Rep Thrusters (75/55)
Post Weight and Reps for Each AMRAP to Comments
Scaling:
Platinum: As written above
Steel:
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Box Jumps for Remainder of time (24/20)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Rep Thrusters (65/45)
Brass:
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Box Jumps for Remainder of time (20/short box)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Rep Thrusters (55/35)
Bronze:
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Effort Box Jumps for Remainder of time (20/short box)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Rep Thrusters (55/35)
Scaling:
Platinum: As written above
Steel:
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Box Jumps for Remainder of time (24/20)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Rep Thrusters (65/45)
Brass:
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Box Jumps for Remainder of time (20/short box)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Road Sprint
Max Rep Thrusters (55/35)
Bronze:
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Effort Box Jumps for Remainder of time (20/short box)
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Effort Burpees
Rest 1 Min
As Many Reps as Possible in 4 Min:
1 Stair Climb
Max Rep Thrusters (55/35)
Hang Squat Snatch 3RM – 105lbs
Platinum – 90 total reps (36, 30, 24)
Hang Squat Snatch 3RM – 105lbs
Platinum – 90 total reps (36, 30, 24)