Don’t forget about the CrossFit lecture this Saturday morning at 9am. Joy Gero is going to explain of psychology behind CrossFit. It sounds like it will be an eye opener explaining the positives and negatives of CrossFit’s group think atmosphere.
CrossFit Alloy WOD for 8/21/2014:
Skill:
3 Rounds:
10 GHD Situps
1 Stair Climb carrying a plate (25/15)
MetCon:
For Time:
10 Rounds:
5 Pullups
5 Pushups
5 Rounds:
10 Toes to Bar
10 BarBell Good Mornings (45/35)
2 Rounds:
25 Wall Balls (20/14 )(10’/10′)
25 Box Jumps (24/20)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
8 Rounds:
5 Pullups
5 Pushups
4 Rounds:
10 Toes to Bar
10 BarBell Good Mornings
2 Rounds:
25 Wall Balls (20/14 )(10’//9′)
25 Box Jumps (24/20)
Brass:
For Time:
8 Rounds:
5 Pullups (may be assisted)
5 Pushups (may be on knees)
4 Rounds:
10 Hanging Leg Lifts
10 BarBell Good Mornings
1 Rounds:
20 Wall Balls (20/14 )(10′/8′)
20 Box Jumps (24/20)
Bronze:
For Time:
7 Rounds:
5 Ring Rows
5 Pushups (may be on knees)
3 Rounds:
10 Sit ups
10 BarBell Good Mornings
1 Rounds:
15 Wall Balls (14/10)(9’/8′)
15 Box Jumps (20/short box)
Platinum – 19:09 – butterflys are feeling good! Thanks for pushing the pace Joe!
Platinum: 19:24 — All strict pull-ups but maybe I should learn butterflys??? Jake: Thanks for convincing me to do Platinum! Guess I needed a bigger lead on the pull-ups and TTB since the wall balls were a struggle (but I did it) to stay ahead of you!
5:15 am Brian a/k/a “Poke”: Fantastic job with the sub-16 minute time for Rx!