We would like to extend another huge THANK YOU to Lisa and Rise SUP Paddle Boarding. They were wonderful on Saturday and accommodated two large groups. Everyone looked they had a fantastic time and no one got hurt, despite a lot of falling off of the paddle boards. We got a lot of great pics that we will post as soon as Lisa sends them to us.
CrossFit Alloy WOD for 7/14/2014:
Strength:
Pendlay Row
10, 10, 10
Make sure you are adding 5-10 lbs from last week
MetCon:
For Time:
Run 1000m
50 Thrusters (45/35)
Run 500m
Post Weight and Time to Comments.
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1000m
40 Thrusters (45/35)
Run 500m
Brass:
For Time:
Run 500m
40 Thrusters (45/35)
Run 500m
Bonze:
For Time:
Road Sprint
35 Thrusters (45/35)
Road Sprint
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1000m
40 Thrusters (45/35)
Run 500m
Brass:
For Time:
Run 500m
40 Thrusters (45/35)
Run 500m
Bonze:
For Time:
Road Sprint
35 Thrusters (45/35)
Road Sprint
Pendlay Row – 165lbs
RX – 11:06
tabata sit-ups – 10reps for every round
Pendlay Row – 165lbs
RX – 11:06
tabata sit-ups – 10reps for every round
Pendlay Rows – 155 lbs
RX – 9:43
Tabata sit-ups – 9 reps
Pendlay Rows – 155 lbs
RX – 9:43
Tabata sit-ups – 9 reps