It’s Friday!!! Remember that there is no 6:30pm CrossFit class tonight. But, Olympic lifting will happen at 6:30pm.
The sign up sheet the cookout is up. Make sure you sign up.
If you attended the MetCon Games, this WOD should look familiar.
CrossFit Alloy WOD for 6/20/2014:
Strength:
Deadlift
4, 4, 4, 4
MetCon:
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (95/65)
Box Jumps (24/20)
Wall Balls (20/14)
Post Total number of reps to Comments
6:30pm – Olympic Lifting with Coach Mary
Scaling:
Platinum: As written above.
Steel:
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (75/55)
Box Jumps (24/20)
Wall Balls (20/14)
Brass;
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (55/35)
Box Jumps (24/20)
Wall Balls (20/14)
Bronze:
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (45/35)
Box Jumps (20/short box)
Wall Balls (14/10)
Scaling:
Platinum: As written above.
Steel:
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (75/55)
Box Jumps (24/20)
Wall Balls (20/14)
Brass;
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (55/35)
Box Jumps (24/20)
Wall Balls (20/14)
Bronze:
Max Total Reps in 2 Minutes of each of the following:
Rowing (Calories)
Thrusters (45/35)
Box Jumps (20/short box)
Wall Balls (14/10)
Deadlift: 295 lbs. for 4 reps
Met Con / Steel: 105 (last exercise was thrusters for me in the series)
Great job Adam on your 2nd muscle-up ever!
Deadlift: 295 lbs. for 4 reps
Met Con / Steel: 105 (last exercise was thrusters for me in the series)
Great job Adam on your 2nd muscle-up ever!