This Friday is the 4th of July. We assume most of our members are not working, probably have family picnics, and will want/need to quick workout before consuming a lot of food and drinks. So, Friday will have one WOD only at 10am. It is planned to be a partner WOD. Hope to see everyone there.
Remember, CrossFit Fundamentals for July starts on July 7th.
CrossFit Alloy WOD for 6/30/2014:
We are starting the week off with a classic CrossFit Lady WOD: CINDY.
Strength:
Hang Squat Cleans
5, 5, 5, 5
MetCon:
“Cindy”
As Many Rounds As Possible in 20 Min:
5 Pullups
10 Pushups
15 Squats
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
3 Pull-ups (should be unassisted)
6 Push-ups
9 Squats
Brass:
AMRAP 15 Min:
3 pull-ups (may be assisted)
6 Push-ups (maybe assisted)
9 Squats
Bronze:
AMRAP 12 Min:
3 Ring Rows
6 Push-ups (maybe assisted)
9 Squats
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
3 Pull-ups (should be unassisted)
6 Push-ups
9 Squats
Brass:
AMRAP 15 Min:
3 pull-ups (may be assisted)
6 Push-ups (maybe assisted)
9 Squats
Bronze:
AMRAP 12 Min:
3 Ring Rows
6 Push-ups (maybe assisted)
9 Squats
RX – 19 rounds plus 29 reps
Nice job Joe D!
RX – 19 rounds plus 29 reps
Nice job Joe D!
Rx – 21 rounds even. All pull-ups were strict. Intense, but this is one of my favorite WOD’s! Thanks for pushing me, Jake!
Hang Squat Cleans: 115 lbs.
BMG: You should go tonight and try to beat those numbers. 🙂
Rx – 21 rounds even. All pull-ups were strict. Intense, but this is one of my favorite WOD’s! Thanks for pushing me, Jake!
Hang Squat Cleans: 115 lbs.
BMG: You should go tonight and try to beat those numbers. 🙂
Only made it through 14+3 on Cindy, but I managed 155# for the hang squat cleans.
Only made it through 14+3 on Cindy, but I managed 155# for the hang squat cleans.