Today, we honor our August 2015 Athlete of the Month: Jacob Maddigan. He is unfortunately leaving us the end of this month for bigger and better things as he moves out West. Before he goes, he has chosen this workout as his workout of the month. It is a throwback to the CrossFit Open in 2014. The first ever “Chipper” done at the CrossFit Open. If you were able to do it during the Open in 2014, use today as a test to see if you are getting stronger and/or faster. If you didn’t have a chance to do it last year, this is a fun one, so enjoy.
CrossFit Alloy WOD for 8/10/2015:
Core:
Alternating Double Tabata Side Plank
MetCon:
As Many Rounds As Possible in 14 Minutes:
60 Cal Row
50 Toes to Bar
40 Wall Balls (20/14)(10’/9′)
30 Cleans (135/95)
20 Muscle Ups
Post Rounds and Reps to Comments
Platinum: As written above. Mens wallballs are to 10ft, Women’s wallballs are to 9ft. Muscle Ups must be on the rings.
Steel:
AMRAP 14 Min:
50-calorie row
40 toes-to-bars
30 wall-ball shots, 20 / 14 lb. (men=10ft/women=9ft)
20 cleans, 135 / 95 lb.
10 muscle-ups on rings or 30 Pullups and 30 Pushups
Brass:
AMRAP 14 Min:
50-calorie row
40 toes-to-bars or knees to elbows
30 wall-ball shots, 20 / 14 lb. (men=10ft/women=8ft)
20 cleans, 115/ 75 lb.
10 muscle-ups on bar (may be assisted) or 30 Pullups and 30 Pushups
Bronze:
AMRAP 14 Min:
40-calorie row
30 knees to elbows or leg lifts
20 wall-ball shots 14-10 lb. (men=10ft/women=8ft)
15 cleans, 95-75 / 65-55 lb.
15 Pullups and 15 pushups
Platinum: As written above. Mens wallballs are to 10ft, Women’s wallballs are to 9ft. Muscle Ups must be on the rings.
Steel:
AMRAP 14 Min:
50-calorie row
40 toes-to-bars
30 wall-ball shots, 20 / 14 lb. (men=10ft/women=9ft)
20 cleans, 135 / 95 lb.
10 muscle-ups on rings or 30 Pullups and 30 Pushups
Brass:
AMRAP 14 Min:
50-calorie row
40 toes-to-bars or knees to elbows
30 wall-ball shots, 20 / 14 lb. (men=10ft/women=8ft)
20 cleans, 115/ 75 lb.
10 muscle-ups on bar (may be assisted) or 30 Pullups and 30 Pushups
Bronze:
AMRAP 14 Min:
40-calorie row
30 knees to elbows or leg lifts
20 wall-ball shots 14-10 lb. (men=10ft/women=8ft)
15 cleans, 95-75 / 65-55 lb.
15 Pullups and 15 pushups