It is the first Friday in February. The Fundamentals Class is over half way done after today. That means we will soon be adding new people to our wonderful CrossFit Community. If you see a new face, make sure you say hello.
CrossFit Alloy WOD for 2/6/2015:
Strength:
Weight Pistols
2, 2, 2, 2, 2 (1 per leg)
Note: Work up to Max Weight
MetCon:
3 Rounds for Reps
1 Min Toes to Bar
30 Sec Rest
1 Min Ring Dips
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Hand Release Pushups
30 Sec Rest
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Toes to Bar
30 Sec Rest
1 Min Ring Dips (jump to support/negative)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Hand Release Pushups
30 Sec Rest
Brass:
3 Rounds for Reps
1 Min Hanging Leg Raises
30 Sec Rest
1 Min Hand Release Pushups (may be from knees)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Pushups (may be from knees)
30 Sec Rest
Bronze:
3 Rounds for Reps
1 Min Lying Leg Raises
30 Sec Rest
1 Min Pushups (may be from knees)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Pushups (may be from knees with Ab Mat under chest)
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Toes to Bar
30 Sec Rest
1 Min Ring Dips (jump to support/negative)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Hand Release Pushups
30 Sec Rest
Brass:
3 Rounds for Reps
1 Min Hanging Leg Raises
30 Sec Rest
1 Min Hand Release Pushups (may be from knees)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Pushups (may be from knees)
30 Sec Rest
Bronze:
3 Rounds for Reps
1 Min Lying Leg Raises
30 Sec Rest
1 Min Pushups (may be from knees)
30 Sec Rest
1 Min Situps
30 Sec Rest
1 Min Pushups (may be from knees with Ab Mat under chest)
30 Sec Rest
weighted pistols – 3/4 pood
platinum – 288 reps
weighted pistols – 3/4 pood
platinum – 288 reps
weighted pistols: 1 pood plus 2.5 lbs.
Platinum: 283 (Round 1: 100; Round 2: 94; Round 3: 89) with strict toes to bar and strict ring dips.
weighted pistols: 1 pood plus 2.5 lbs.
Platinum: 283 (Round 1: 100; Round 2: 94; Round 3: 89) with strict toes to bar and strict ring dips.
weighted pistols: 1 pood plus 2.5 lbs.
Platinum: 283 (Round 1: 100; Round 2: 94; Round 3: 89) with strict toes to bar and strict ring dips.