REMINDER: Â Our next pot luck cookout is this coming Saturday, June 28th. Â The WOD will start at 9am and we will run heats until everyone gets in a workout. Â Then, we will begin the cookout. Â Everyone is asked to bring his or her favorite dish, side, or drink to share with everyone. Â We will also have a grill for cooking. Â There is a sign-up sheet on the main table. Â Please sign up if you plan to attend. Â If you plan to bring something, please write it down as well. Â We need to know attendance for the WOD and what food to expect.
CrossFit Alloy WOD For 6/22/2014:
Skill:
Developing strength in the top of the Ring Dip
Max hold for time in 5 attempts:
Jump to the top of the ring dip and hold as long as possible.
MetCon:
For Time:
Row 1000m
40 Box Jumps (30/24)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.25/0.75)
30 Ski Jumpers
NOTE: Â DO NOT DROP THE WEIGHT ON THE STAIRS!!!
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
40 Box Jumps (30/24)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.00/0.5)
30 Ski Jumpers
Brass:
For Time:
Row 1000m
40 Box Jumps (24/20)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.00/0.5)
30 Ski Jumpers
Bronze:
For Time:
Row 500m
30 Box Jumps (20/short box)
2 Farmers Carry Stair Climbs w/ Kettle Bell (0.75/0.5 or less)
20 Ski Jumpers
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
40 Box Jumps (30/24)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.00/0.5)
30 Ski Jumpers
Brass:
For Time:
Row 1000m
40 Box Jumps (24/20)
3 Farmers Carry Stair Climbs w/ Kettle Bell (1.00/0.5)
30 Ski Jumpers
Bronze:
For Time:
Row 500m
30 Box Jumps (20/short box)
2 Farmers Carry Stair Climbs w/ Kettle Bell (0.75/0.5 or less)
20 Ski Jumpers
Platinum/Rx: 14:30 (or thereabouts) 30 inch box jumps are always fun! Completed 1000 m row in 4:02.
Rings Dip holds: 100 seconds (1:40) for 1st set; 45 seconds for each of the next 4 sets. Major burn in the chest!
Platinum/Rx: 14:30 (or thereabouts) 30 inch box jumps are always fun! Completed 1000 m row in 4:02.
Rings Dip holds: 100 seconds (1:40) for 1st set; 45 seconds for each of the next 4 sets. Major burn in the chest!