We will have CrossFit classes today at 9am and 4:30pm. There will be no cap on the classes. Tomorrow is the 4th of July and we will be closed. Come today to get a work workout and plan to take tomorrow to spend time with friends and family.
CrossFit Alloy WOD for 7/3/2015:
Accessory Work:
40, 35, 30, 30, 35, 40
Double Under Work
Rest as needed between rounds.
Attempts Count
If you do not have Double Unders do 2x the single unders and/or work on Double Unders. If you are proficient with Double Unders, do half as many Triple Unders and/or work on Triple Unders.
MetCon:
As Many Rounds as Possible in 12 Minutes:
4 Muscle Ups
6 Pushups
10 Squats
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
2 Muscle Ups or 2 Ring Dips and 4 Pullups
6 Pushups
10 Squats
Brass:
As Many Rounds as Possible in 12 Minutes:
4 Chest to Bar pullups (may be banded)
6 Pushups
10 Squats
Bronze:
As Many Rounds as Possible in 12 Minutes:
2 Banded Pullups
6 Pushups
10 Squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
2 Muscle Ups or 2 Ring Dips and 4 Pullups
6 Pushups
10 Squats
Brass:
As Many Rounds as Possible in 12 Minutes:
4 Chest to Bar pullups (may be banded)
6 Pushups
10 Squats
Bronze:
As Many Rounds as Possible in 12 Minutes:
2 Banded Pullups
6 Pushups
10 Squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
2 Muscle Ups or 2 Ring Dips and 4 Pullups
6 Pushups
10 Squats
Brass:
As Many Rounds as Possible in 12 Minutes:
4 Chest to Bar pullups (may be banded)
6 Pushups
10 Squats
Bronze:
As Many Rounds as Possible in 12 Minutes:
2 Banded Pullups
6 Pushups
10 Squats