Today, we honor our August 2015 Athlete of the Month: Â Jacob Maddigan. Â He is unfortunately leaving us the end of this month for bigger and better things as he moves out West. Â Before he goes, he has chosen this workout as his workout of the month. Â It is a throwback to the CrossFit Open in 2014. Â The first ever “Chipper” done at the CrossFit Open. Â 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. Â 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