The winter hoodie order is on the main table. Make sure you place your order and pay before this Friday. 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. The hoodies are navy with white logos. 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. 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