We are half way through September. Â The weather appears to be cooling down. Â That does not mean we will not be going outside for running. Â Please make sure you are checking the weather before you come on a daily basis. Â 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)