We are sad and excited to announce that OB and Ryanne will be leaving Pittsburgh soon for bigger things in Wyoming. Â Before they leave, we want to get everyone together for an informal goodbye get together. Â On Saturday, June 20th, after our Community day, around 6:30pm, we are all going to meet at the Round Corner Cantina in Butler Street. Â We will enjoy some good food, good drinks, and good company as we wish OB and Ryanne a happy, safe, and prosperous future.
CrossFit Alloy WOD for 6/8/2015:
Skill:
Continuing our kipping toes to bar work:
Seated Leg Raises (straddle and together)
3×10
Hanging Strict Leg Raises
3×10
Standard Kip Practice
3×10
MetCon:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (225/135)
2 Cleans (225/135)
On Minute 11, perform max effort tuck jumps for one minute
Post Tuck Jump Reps to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (185/125)
2 Cleans (185/125)
On Minute 11, perform max effort tuck jumps for one minute
Brass:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (155-135/105-95)
2 Cleans (155-135/105-95)
On Minute 11, perform max effort tuck jumps for one minute
Bronze:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (115-95/75-65)
2 Cleans (115-95/75-65)
On Minute 11, perform max effort tuck jumps for one minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (185/125)
2 Cleans (185/125)
On Minute 11, perform max effort tuck jumps for one minute
Brass:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (155-135/105-95)
2 Cleans (155-135/105-95)
On Minute 11, perform max effort tuck jumps for one minute
Bronze:
Every Minute on the Minute for 10 Minutes:
4 Deadlifts (115-95/75-65)
2 Cleans (115-95/75-65)
On Minute 11, perform max effort tuck jumps for one minute