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. Â Being a competitor, it was so motivating to hear the yells of our large cheering section. Â The sea of white and blue was perfect. Â We even saw some faces of our newer members. Â We hope you enjoyed the competition and competition atmosphere. Â The next competition is Saturday, September 21, 2014, at CrossFit Iron City. Â This is a partner WOD. Â Melissa/Victor and CrimLaw/Rachel are currently signed up. Â If you are interested in forming a partnership, please let us know. Â 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