We are sad and excited to announce that OB and Ryanne will be leaving Pittsburgh soon for bigger things in Wyoming. Before they leave, we want to get everyone together for an informal goodbye get together. 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. 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