Congratulations to our new members who recently passed the February CrossFit Fundamentals Course. Â If you see someone new in class, make sure you introduce yourself. Â 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