One last reminder: Our pot luck cookout is tomorrow (Saturday). The WOD starts at 9am. We will run heats until everyone is through the WOD. Then we eat. Sign up and bring your favorite food or beverage.
Don’t forget: The July CrossFit Fundamentals Program starts on July 7th. We will be skipping the first week of July on account of the 4th of July. 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