One last reminder: Â Our pot luck cookout is tomorrow (Saturday). Â The WOD starts at 9am. Â We will run heats until everyone is through the WOD. Â Then we eat. Â Sign up and bring your favorite food or beverage.
Don’t forget: Â The July CrossFit Fundamentals Program starts on July 7th. Â We will be skipping the first week of July on account of the 4th of July. Â Please spread the word.
CrossFit Alloy WOD for 6/27/2014:
Skill:
Continuing to build strength in our Ring Dips
4 Rounds of Ring Dip Negatives
8, 8, 8, 8
MetCon:
For Time:
5 Overhead Squats (95/65)
20 KB Swings (2/1.5)
10 Overhead Squats
15 KB Swings
15 Overhead Squats
10 KB Swings
20 Overhead Squats
5 KB Swings
Post Time to Comments
6:30pm – Olympic Lifting with Coach Mary
Scaling:
Platinum: As written above.
Steel:
For Time:
5 Overhead Squats (75/55)
20 KB Swings (1.5/1.25)
10 Overhead Squats
15 KB Swings
15 Overhead Squats
10 KB Swings
20 Overhead Squats
5 KB Swings
Brass:
For Time:
5 Overhead Squats (55/35)
20 KB Swings (1.0/0.75)
10 Overhead Squats
15 KB Swings
15 Overhead Squats
10 KB Swings
20 Overhead Squats
5 KB Swings
Bronze:
For Time:
5 Overhead Squats (45/35-training bar)
15 KB Swings (0.75/0.5 or less)
10 Overhead Squats
10 KB Swings
15 Overhead Squats
5 KB Swings