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CrossFit WOD for 6/24/2014 and July CrossFit Fundamentals

July is close and that means the July CrossFit Fundamentals Course is almost here.  There is will be a slight change in start time for the July CrossFit Fundamentals Course.  With the 4th of  July falling on a Friday this year, Industrial Athletics will have a modified schedule that day.  So, the Fundamentals Course will begin on Monday, July 7th.  The schedule of classes will stay the same.  The Course will meet on Monday, Wednesday, and Friday of the week of July 6th, and Monday and Wednesday of the week of July 13th.  Participants may choose to attend the 6am or 5:30pm class.  The cost of the Course is $100 and each participant will receive a 3-days a week pass for the remainder of the month.  To sign up, head to MindBody HERE.

CrossFit Alloy WOD for 6/24/2014:

Strength:

Bench Press:
10, 10, 10

MetCon:
As Many Rounds as Possible in 12 Min:
5 Bar Muscle Ups
8 Thrusters (135/95)

Post Weight and Rounds to Comments.

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above. The MU’s must be unassisted.

    Steel:
    As Many Rounds as Possible in 12 Min:
    5 Assisted Bar MU’s with Blue band or less or 5 Chest to bar Pullups
    8 Thrusters (135-115/95-75)

    Brass:
    As Many Rounds as Possible in 12 Min:
    5 Chest to Bar Pullups (may be banded)
    8 Thrusters (115-95/75-65)

    Bronze:
    As Many Rounds as Possible in 12 Min:
    5 Pullups (may be banded) or Ring Rows
    8 Thrusters (75-55/55-35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above. The MU’s must be unassisted.

    Steel:
    As Many Rounds as Possible in 12 Min:
    5 Assisted Bar MU’s with Blue band or less or 5 Chest to bar Pullups
    8 Thrusters (135-115/95-75)

    Brass:
    As Many Rounds as Possible in 12 Min:
    5 Chest to Bar Pullups (may be banded)
    8 Thrusters (115-95/75-65)

    Bronze:
    As Many Rounds as Possible in 12 Min:
    5 Pullups (may be banded) or Ring Rows
    8 Thrusters (75-55/55-35)

  • JoeD says:

    Bench Press: 175 lbs. for 10 reps and 185 lbs. for 8 reps.

    Hybrid of Platinum & Brass: Strict bar muscle-ups (25 total) with 95 lbs. thrusters (38 total). 4 full rounds plus 11 (2 thruster reps short of 5 rounds).

    Bar Muscle-Ups felt good although I did them one at a time so as to limit any strain on my right shoulder which is coming along well.

  • JoeD says:

    Bench Press: 175 lbs. for 10 reps and 185 lbs. for 8 reps.

    Hybrid of Platinum & Brass: Strict bar muscle-ups (25 total) with 95 lbs. thrusters (38 total). 4 full rounds plus 11 (2 thruster reps short of 5 rounds).

    Bar Muscle-Ups felt good although I did them one at a time so as to limit any strain on my right shoulder which is coming along well.

  • Jake says:

    Bench Press: 205 lb. 10 RM

    Modified Metcon

  • Jake says:

    Bench Press: 205 lb. 10 RM

    Modified Metcon