Don’t forget about the CrossFit lecture this Saturday morning at 9am. Â Joy Gero is going to explain of psychology behind CrossFit. Â 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!