Don’t forget to sign up for the new Gymnastics Seminar. This 6 week program will show you have to move from pullups to muscle ups. The program will also help you gain body awareness while moving and while inverted. It is a great benefit to what we do in CrossFit every day. Signup sheet is on the main table.
CrossFit Alloy WOD for 3/11/2015:
Strength:
Deadlifts:
5, 5, 5, 5
MetCon:
For Time:
21, 15, 9
Toes to Bar
Box Jumps
Hang Power Cleans (135/95)
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Toes to Bar
Box Jumps (24/20)
Hang Power Cleans (135/95)
Brass:
For Time:
21, 15, 9
Hanging Leg Raises
Box Jumps (24/20)
Hang Power Cleans (115-95/75-65)
Bronze:
For Time:
15, 12, 9
Lying Leg Lifts
Box Jumps (20/short box)
Hang Power Cleans (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Toes to Bar
Box Jumps (24/20)
Hang Power Cleans (135/95)
Brass:
For Time:
21, 15, 9
Hanging Leg Raises
Box Jumps (24/20)
Hang Power Cleans (115-95/75-65)
Bronze:
For Time:
15, 12, 9
Lying Leg Lifts
Box Jumps (20/short box)
Hang Power Cleans (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Toes to Bar
Box Jumps (24/20)
Hang Power Cleans (135/95)
Brass:
For Time:
21, 15, 9
Hanging Leg Raises
Box Jumps (24/20)
Hang Power Cleans (115-95/75-65)
Bronze:
For Time:
15, 12, 9
Lying Leg Lifts
Box Jumps (20/short box)
Hang Power Cleans (75-55/55-35)
Deadlifts: 255 lbs. for 5 reps.
Steel: 10:58 (first time for me to do HPC’s at 135 lbs. for an entire WOD).
Deadlifts: 255 lbs. for 5 reps.
Steel: 10:58 (first time for me to do HPC’s at 135 lbs. for an entire WOD).
Deadlifts: 255 lbs. for 5 reps.
Steel: 10:58 (first time for me to do HPC’s at 135 lbs. for an entire WOD).