Announcement: Yoga will be cancelled this Saturday, May 17th.
CrossFit Alloy WOD for 5/13/2014:
Strength:
Back Squats
10, 10, 10
Be sure to add 15-20% weight to what you did last week.
MetCon:
3 Rounds for Time:
1 Road Sprint
25 Ring Dips
30 Situps
Post Weight and Time to Comments
Scaling:
Platinum: As written above. Ring Dips must be unassisted and situps on an abmat
Steel:
3 Rounds for Time:
1 Road Sprint
15 Ring Dips (Unassisted)
30 Situps
Brass:
3 Rounds for Time:
1 Road Sprint
20 Hand Release Pushups (May be on a box)
30 Situps
Bronze:
3 Rounds for Time:
1 Road Sprint
15 Pushups (May be on a box)
20 Situps
Scaling:
Platinum: As written above. Ring Dips must be unassisted and situps on an abmat
Steel:
3 Rounds for Time:
1 Road Sprint
15 Ring Dips (Unassisted)
30 Situps
Brass:
3 Rounds for Time:
1 Road Sprint
20 Hand Release Pushups (May be on a box)
30 Situps
Bronze:
3 Rounds for Time:
1 Road Sprint
15 Pushups (May be on a box)
20 Situps
Steel: 11:59 Great job, Jake & Brian, for going Platinum!
Back squats: 185 lbs for 10 reps
Steel: 11:59 Great job, Jake & Brian, for going Platinum!
Back squats: 185 lbs for 10 reps
RX: 12:07
Back Squat: 225 for 10 reps
RX: 12:07
Back Squat: 225 for 10 reps