This Saturday, CrossFit Steeltown is hosing a local competition. There are a number of athletes from our gym are competing. If you have time, please come support us. The event starts around 9am and will continue all day. Here is the address:
330 Hookstown Grade Road, Moon Township, PA 15108
CrossFit Alloy WOD for 5/22/2014:
Skill:
3 Sets:
10 Pistols
Max Effort L-Sit hold
MetCon:
For Time:
Row 500m
then . . .
15, 12, 9
Strict Handstand Pushups
30, 24, 18
Air Squats
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
12, 9, 5
Strict Handstand Pushups
24, 18, 10
Air Squats
Brass:
For Time:
Row 500m
then . . .
12, 9, 5
Strict Handstand Pushups to a target
24, 18, 10
Air Squats
Bronze:
For Time:
Row 500m
then . . .
12, 9, 5
Piked Handstand Pushups or Hand Release Pushups
24, 18, 10
Air Squats
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
12, 9, 5
Strict Handstand Pushups
24, 18, 10
Air Squats
Brass:
For Time:
Row 500m
then . . .
12, 9, 5
Strict Handstand Pushups to a target
24, 18, 10
Air Squats
Bronze:
For Time:
Row 500m
then . . .
12, 9, 5
Piked Handstand Pushups or Hand Release Pushups
24, 18, 10
Air Squats
Brass: 7:31 First time doing all strict hand stand push-ups (albeit to a target) in a WOD since my right shoulder issue. Hopefully a good sign that I will be back to 100% soon.
L-Sit hold: 35 seconds with legs straight out and above parallel.
Brass: 7:31 First time doing all strict hand stand push-ups (albeit to a target) in a WOD since my right shoulder issue. Hopefully a good sign that I will be back to 100% soon.
L-Sit hold: 35 seconds with legs straight out and above parallel.