First, we would like to extend a HUGE THANK YOU to everyone who was able to make it out to the Summer Showdown on Saturday. Being a competitor, it was so motivating to hear the yells of our large cheering section. The sea of white and blue was perfect. We even saw some faces of our newer members. We hope you enjoyed the competition and competition atmosphere. The next competition is Saturday, September 21, 2014, at CrossFit Iron City. This is a partner WOD. Melissa/Victor and CrimLaw/Rachel are currently signed up. If you are interested in forming a partnership, please let us know. We believe there are still spots available.
CrossFit Alloy WOD for 8/11/2014:
Strength:
Overhead Squats
5, 5, 5, 5, 5
MetCon:
For Time:
5 Rope Climbs
30 Walking Lunges in the Alley (45/25)
30 Dips
30 Walking Lunges in the Alley
10 Bar Muscle Ups
Post Weight and Time to Comments
Scaling:
Platinum: As written above
Steel:
For Time:
3 Rope Climbs
20 Walking Lunges in the Alley (45/25)
20 Dips
20 Walking Lunges in the Alley
5 Bar Muscle Ups
Brass;
For Time:
15 Pullups/Knees to Elbows
20 Walking Lunges in the Alley (45-35/25-15)
20 Hand Release Pushups
20 Walking Lunges in the Alley
15 Chest to Bar Pullups
Bronze:
For Time:
10 Ring Rows/Situps
15 Walking Lunges in the Alley (15/10)
15 Pushups
15 Walking Lunges in the Alley
10 Ring Rows
Scaling:
Platinum: As written above
Steel:
For Time:
3 Rope Climbs
20 Walking Lunges in the Alley (45/25)
20 Dips
20 Walking Lunges in the Alley
5 Bar Muscle Ups
Brass;
For Time:
15 Pullups/Knees to Elbows
20 Walking Lunges in the Alley (45-35/25-15)
20 Hand Release Pushups
20 Walking Lunges in the Alley
15 Chest to Bar Pullups
Bronze:
For Time:
10 Ring Rows/Situps
15 Walking Lunges in the Alley (15/10)
15 Pushups
15 Walking Lunges in the Alley
10 Ring Rows
Overhead Squats for 5 reps: 55 lbs. Continued to work on form and I’m finally starting to feel the proper position. Thanks, Crim!
Steel: 10:18. The walking lunges were the worst part of the WOD with the 45 lbs. plate carry up & down the stairs. Twice!
Good job, Jake. Looks like that knee is healing well.
Overhead Squats for 5 reps: 55 lbs. Continued to work on form and I’m finally starting to feel the proper position. Thanks, Crim!
Steel: 10:18. The walking lunges were the worst part of the WOD with the 45 lbs. plate carry up & down the stairs. Twice!
Good job, Jake. Looks like that knee is healing well.
Thanks Joe!
Platinum reps w/out the 45lb plate – 11:40ish
Thanks Joe!
Platinum reps w/out the 45lb plate – 11:40ish
RX – 7:05ish
RX – 7:05ish