It is the first Friday in February. Â The Fundamentals Class is over half way done after today. Â That means we will soon be adding new people to our wonderful CrossFit Community. Â 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: Â 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.