The winter hoodie order is on the main table. Â Make sure you place your order and pay before this Friday. Â Write your name, your size, and pay a coach $45.00 (we can accept payments through mindbody). The order will be placed after this Friday. Â The hoodies are navy with white logos. Â Look around the gym, some of our older members will most likely be wearing one.
Today’s WOD is another one similar to a CrossFit Open WOD from last year. Â As we gear up for this year’s Open Season, we will be combining movements used in the past in different ways.
CrossFit Alloy WOD for 11/3/2015:
Core:
50 Partner Med Ball Situps
MetCon:
AMRAP 12 Min:
2x
3 Handstand Pushups (level/abmat)
3 Power Cleans (185/125)
2x
6 HSPU’s
6 Power Cleans (185/125)
2x
9 HSPU’s
9 Power Cleans (185/125)
and so on . . .
Cashout:
Banded Bully Stretch
Shoulder stretches on Pullup Rig
Platinum: As written above.
Steel:
AMRAP 12 Min:
2x
3 Handstand Pushups (Raised Target)
3 Power Cleans (155-135/105-95)
2x
6 HSPU’s
6 Power Cleans
2x
9 HSPU’s
9 Power Cleans
and so on . . .
Brass:
AMRAP 12 Min:
2x
3 Piked Handstand Pushups
3 Power Cleans (115-95/75-65)
2x
6 Piked HSPU’s
6 Power Cleans
2x
9 Piked HSPU’s
9 Power Cleans
and so on . . .
Bronze:
AMRAP 12 Min:
2x
3 DB Shoulder Press (35/25)
3 Power Cleans (75/55)
2x
6 DB Shoulder Press (35/25)
6 Power Cleans
2x
9 DB Shoulder Press (35/25)
9 Power Cleans
and so on . . .
The “Triangle of Power” rocked the Core workout!
96 reps – pikers on a box, 115# PC