Tag: crossfit
Thursday February 4, 2016 'CrossFit WOD'

Buy In:

muscle up progression

Lift

Cleans

WOD

chipper

60 cal row

50 t2b

40 wall ball

30 power clean

20 muscle up

Wednesday February 3, 2016 'CrossFit WOD'

Buy In

T2b Progression

Lift

5×3 front squat 80%

WOD

AMRAP  9 mins

9 push press

12 box jumps

Tuesday February 2, 2016 'CrossFit WOD'

Buy In

tabata hollow rocks

Lift

heavy triple of thrusters

WOD

ladder in 8 mins

2-4-6-8….

thrusters 80% of lift

bar muscle ups

Monday February 1, 2016 'CrossFit WOD'

Buy In:

Mobility Monday

Lift:

Back Squat 3×5 75%

WOD

25 burpee

25 squats

25 squat thrusts

25 pushups

25 squat thrusts

25 squat jumps

25 burpees

September 30, 2015

Standards For Fall Classic 2015


Below will be the standards and weights competitors must be able to meet for the Fall Classic on October 31st 2015. If you have any questions comments or concerns talk to one of the coaches, or you can email us at: info@alchemycrossfit.com. We are still looking for volunteers and sponsors for the event.

 

 

RX m/f

Scaled m/f

Master m/f

Clean

155#/100

100#/55#

100#/55#

Snatch

135#/85#

95#/65#

95#/65#

S2OH

155#/115#

115#/75#

95#/65#

Deadlift

275#/215#

185#/135#

185#/135#

Thruster

135#/95#

95#/65#

95#/65#

Wall ball

20#/14#

20#/14#

20#/14#

Kettlebell swing

24kg/16kg

24kg/16kg

24kg/16kg

Box jump

30”/24”

24”20”

24/20”

Front rack lunges

155#/115#

115#/75#

95#/65#

T2B

yes

knees to elbow

knees to elbow

Pullups

chest to bar

pullup or penalty**

pullup or penalty**

HSPU

Yes or penalty*

wall walks (chest touching wall)

wall walks (chest touching wall)

**will be movements substituted in**

Wednesday March 11, 2015 'CrossFit WOD'

Lift:

Back squat 3×3 85-90%

WOD:

70 strict T2B

e.m.o.m 5 russian twists/side

Tuesday March 10, 2015 'CrossFit WOD'

Buy In:

Max hand release push ups in 2 mins

Lift:

5×3 Cleans

WOD:

AMRAP 7 min

5 goblet squats 20kg/14kg

20 alt. kb swings

Monday March 9, 2015 'CrossFit WOD'

Buy In:

Mobility Monday!

Lift:

Strict Press 3×3 @85-90%

WOD:

Partners

6 rounds each

5 hang power cleans 155/105

10 box jumps 30″/24″

5 bar hop burpees

* a) does first exercise b) follows

Monday March 2, 2015 'CrossFit WOD'

Buy In:

Mobility Monday

Lift:

Back Squat 3×5 @85% of 1RM

WOD:

Groups of 3

1 min/station 3x each

a) Row for Calories

b) Bent over row @95#/65#

c)Double Unders

score=total reps combined

Sunday March 1, 2015 'CrossFit Wod'

Buy In:

COTM: 2 sets of max strict HSPU in 5mins (combine score)

Lift:

Sumo Deadlift High Pull 3×5 @ 75-80%

WOD:

15 min cap

5 Rounds

20 Russian Twist/side @16/12 kg

1 min plank

5 muscle up (scale with C2B)