The new Gymnastics seminar starts today at 6:30pm. Therefore, the 6:30pm CrossFit class will be canceled.
Today is a repeat WOD from not too long ago. If you read the announcement for this month’s Athlete of the Month, you know that the Athlete of the Month will now get to pick a WOD done during that month. This Month, Adam Kronebusch picked the 2015 Reebok CrossFit Open WOD 15.4. A WOD where Adam saw a few PR’s, he is anxious to do the WOD again and confident he can do better. For those who did not participate in this year’s Open WODs on Friday, this is your second chance to take on this challenge. Because we want to do this WOD as a community, and not with judges, we won’t worry about the handstand pushup reach standard. Just make sure you are reaching full extension. Also, for today only, we will allow kipping handstand pushups.
CrossFit Alloy WOD for 4/15/2015:
Mobility:
Overhead band dislocation
Prone Bully Stretch with Kettlebell
Thoracic Spine Foam Roll
MetCon:
2015 CrossFit Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (may be kipped)
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Post Weight and Reps to Comments
6:30pm – Gymnastics with Freeman Technique, LLC
Platinum: As written above. All HSPU’s are the ground.
Steel:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (level/abmat)
3 cleans (155/105)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Brass:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (to a raised target)
3 cleans (135-115/95-75)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Bronze:
Complete as many reps as possible in 8 minutes of:
3 DB Push Press (35/25)
3 cleans (95-75/65-55)
6 DB Push Press (35/25)
3 cleans
9 DB Push Press (35/25)
3 cleans
12 DB Push Press (35/25)
6 cleans
15 DB Push Press (35/25)
6 cleans
18 DB Push Press (35/25)
6 cleans
21 DB Push Press (35/25)
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Masters:
Complete as many reps as possible in 8 minutes of:
3 push presses (95/65)
3 cleans (115/75)
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Platinum: As written above. All HSPU’s are the ground.
Steel:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (level/abmat)
3 cleans (155/105)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Brass:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (to a raised target)
3 cleans (135-115/95-75)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Bronze:
Complete as many reps as possible in 8 minutes of:
3 DB Push Press (35/25)
3 cleans (95-75/65-55)
6 DB Push Press (35/25)
3 cleans
9 DB Push Press (35/25)
3 cleans
12 DB Push Press (35/25)
6 cleans
15 DB Push Press (35/25)
6 cleans
18 DB Push Press (35/25)
6 cleans
21 DB Push Press (35/25)
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Masters:
Complete as many reps as possible in 8 minutes of:
3 push presses (95/65)
3 cleans (115/75)
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Platinum – 73 reps (9 rep PR)
Squat Clean emom for cash out
Platinum – 73 reps (9 rep PR)
Squat Clean emom for cash out