Congratulations to our new members who recently passed the February CrossFit Fundamentals Course. If you see someone new in class, make sure you introduce yourself. For those who just graduated, hope to see you in the Regular CrossFit Class soon!
CrossFit Alloy WOD for 3/3/2014:
Skill:
3 attempts to find best time during on attempt:
L-Sit Hang
Pullup Hold with Chin Over the Bar (any grip)
Handstand Hold
MetCon:
For Time:
21, 15, 9
Handstand Pushups
Pushups
Knees to Elbows
Post all Times to Comments
Scaling:
Note: all handstand Pushups must be strict. No kipping.
Platinum: as written above
Steel:
For Time:
15, 12, 9
Handstand Pushups
Pushups
Knees to Elbows
Brass:
For Time:
15, 12, 9
Handstand Pushups to raised target
Pushups may be in a box
Knees to Elbows
Bronze:
For Time:
12, 9, 6
Piked Handstand Pushups
Pushups may be on a box
Ab mat Situps
Skill:
L-Sit Hang – 50 seconds
Pullup Hold – 30 seconds
Platinum – 9:26
Skill:
L-Sit Hang: 1 minute 12 seconds
Pull-Up Hold: 58 seconds
Handstand Hold (against the Wall): 1 minute 32 seconds
Steel (modified): 6:55
Did the rep scheme for Steel (15-12-9) and push-ups (chest to floor) and Knees to Elbows, but modified HSPU’s by using a Box.
Welcome to 6 am, Paul!
Rx – 9:36