Latest WOD

Deadlift, Toes to bar, Wall Balls for 11/24/2015

December is almost here.  The December 2015 CrossFit Fundamentals Program will start on November 30th.  We already have a few new people ready to start CrossFit.  If you have any friends or family who want to start, make sure you get signed up soon.

The first event coming up in December is the 2015 Holiday Hammer on December 5th.  CrossFit Athletics has held this local competition for a few years.  We always love the CrossFit Athletics competitions.  Make sure you mark you calendars.  More details will be out soon.

CrossFit Alloy WOD for 11/24/2015:

Gymnastics Skill:
Developing Tension in the Bottom Position (3×10)
then . . .
3×10 Toes to bar

MetCon:
AMRAP 10 Min:
3 Deadlifts (225/175)
4 Toes to bar
5 Wall Balls (20/14)(10/9)
*Increase 1 rep each round

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    3 Deadlifts (185-155/125-105)
    4 Toes to bar
    5 Wall Balls (20/14)(10/9)
    *Increase 1 rep each round

    Brass:
    AMRAP 10 Min:
    3 Deadlifts (135/95)
    4 Lying Leg Raises
    5 Wall Balls (20/14)(10/8)
    *Increase 1 rep each round

    Bronze:
    AMRAP 10 Min:
    3 Deadlifts (115-95/75-65)
    4 Lying Leg Raises
    5 Wall Balls (14/10)(9/8)
    *Increase 1 rep each round