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CrossFit WOD and Olympic Lifting for 7/29/2015

The 2015 Summer Showdown is this Saturday.  Make some plans to come cheer on our 4 teams.  Here is CrossFit Athletics’s address:

2121 Mary St
Pittsburgh, PA 15203

For our athletes who are competing, today should start your rest.  If you come to Industrial Athletics today to workout, pick a lower scaling and move at half effort.

It is Industry time.  This is also the WOD choice of our Athlete of the Month:  Gary.  The last Wednesday of every month, we repeat this WOD to track your progress.  The WOD is designed with a lot of different elements testing everything from cardiovascular capacity, to lifting weights, to lifting your body weight, to developing skills.  Developing new abilities through our general programming every month will help you move faster and move up in scaling.

CrossFit Alloy WOD for 7/29/2015:

Strength:
Thrusters
1, 1, 1, 1, 1, 1, 1
* Compare to April 27, 2015

MetCon:
“The Industry”
For Time:
40 Cal Row
40 Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10/9)
40 Chest to Bar Pullups
80 Double Unders

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders