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CrossFit WOD and Olympic Lifting for 6/12/2015

The CrossFit WOD for today is a small interpretation of the CrossFit named WOD Angie.  The difference is that we changed the 100 squats to 50 pistols.  They will be alternating pistols, 25 each leg.  We got this idea when CrossFit HQ released Nasty Girls 2.  In regular Nasty Girls, each round starts with 50 air squats.  In 2014, CrossFit HQ changed the WOD slightly and started each round with pistols.  We are going to call this WOD Angie 2.

You must complete the reps for each movement before moving on to the next.

CrossFit Alloy WOD for 6/12/2015:

Mobility:
Foam Roll for 60 seconds each:
Quads
Hip Flexors
IT Bands
Hangstrings
Butt

MetCon:
“Angie 2”
For Time:
100 Pullups
100 Pushups
100 Situps
50 Pistols

Post Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    75 Pullups
    75 Pushups
    75 Situps
    36 Pistols

    Brass:
    For Time:
    50 Pullups (may be banded)
    50 Pushups (may be on knees)
    50 Situps
    26 Pistols (progressions)

    Bronze:
    For Time:
    35 Ring Rows
    35 Pushups (may be on knees)
    35 Situps
    35 Squats

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    75 Pullups
    75 Pushups
    75 Situps
    36 Pistols

    Brass:
    For Time:
    50 Pullups (may be banded)
    50 Pushups (may be on knees)
    50 Situps
    26 Pistols (progressions)

    Bronze:
    For Time:
    35 Ring Rows
    35 Pushups (may be on knees)
    35 Situps
    35 Squats