Don’t forget that we are meeting at the Fox Chapel Yacht club on Saturday at 3pm for Paddle Boarding. Â If you signed up, but have not paid, please do so immediately. Â Also, Yoga will be canceled this Saturday due to the time crunch. Â Don’t worry, for those going paddle boarding, you won’t miss out on Yoga.
CrossFit Alloy WOD for 7/9/2014:
As Many Rounds as Possible in 20 Minutes:
7 Deadlifts (255/175)
14 Box Jumps (30/24)
21 Rings Dips
Post Rounds to Comments
7:30pm:
Olympic Lifting with Tony
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 20 Minutes:
7 Deadlifts (225/155)
10 Box Jumps (30/24)
15 Rings Dips (may use a red band)
Brass:
As Many Rounds as Possible in 20 Minutes:
7 Deadlifts (185-155/125-105)
14 Box Jumps (24/20)
21 Hand Release Pushups
Bronze:
As Many Rounds as Possible in 20 Minutes:
5 Deadlifts (115-75/75-55)
10 Box Jumps (20/short box)
15 Pushups (may be on a box)
7 DL (185lbs)
14 BJ (24in)
15 unassisted ring dips
8 rounds even
20kg/44lbs for TGUs
15 ring dips
7 DL (155)
10 Box Jumps (30in)
9 rounds + 15