The new Gymnastics seminar starts today at 6:30pm. Â Therefore, the 6:30pm CrossFit class will be canceled.Â
Today is a repeat WOD from not too long ago. Â 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. Â This Month, Adam Kronebusch picked the 2015 Reebok CrossFit Open WOD 15.4. Â A WOD where Adam saw a few PR’s, he is anxious to do the WOD again and confident he can do better. Â For those who did not participate in this year’s Open WODs on Friday, this is your second chance to take on this challenge. Â Because we want to do this WOD as a community, and not with judges, we won’t worry about the handstand pushup reach standard. Â Just make sure you are reaching full extension. Â 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