Reminder: This Friday will be a special WOD for the 4th of July. We will have a workout at 10am ONLY.
CrossFit Alloy WOD for 7/2/2014:
This WOD may look familiar to a 2014 Reebok CrossFit Games Regionals WOD:
For Time:
21, 15, 9, 6, 3
Strict Handstand Pushups
Front Squats (155/105)
Bar Facing Burpees
Post Time to Comments
7:30pm – Olympic Lifting with Coach Mary.
Scaling:
Note: This WOD will have a 30 minute time cap.
Platinum: As written above. All front squats must be pulled from the ground.
Steel:
For Time:
15, 9, 6, 3
Strict Handstand Pushups
Front Squats (155/105) (may be to a raised target)
Bar Facing Burpees
Brass:
For Time:
15, 9, 6, 3
Piked Handstand Pushups
Front Squats (135-95/95-65)
Bar Facing Burpees
Bronze:
For Time:
15, 9, 6, 3
Hand Release Pushups
Front Squats (75-55/55-35)
Burpees
Scaling:
Note: This WOD will have a 30 minute time cap.
Platinum: As written above. All front squats must be pulled from the ground.
Steel:
For Time:
15, 9, 6, 3
Strict Handstand Pushups
Front Squats (155/105) (may be to a raised target)
Bar Facing Burpees
Brass:
For Time:
15, 9, 6, 3
Piked Handstand Pushups
Front Squats (135-95/95-65)
Bar Facing Burpees
Bronze:
For Time:
15, 9, 6, 3
Hand Release Pushups
Front Squats (75-55/55-35)
Burpees
RX (replaced front squats with 125lb power cleans) – 18min and change
Went with brass on this one and managed 20:40.