If you are signed up to compete in the Battle of the Burgh on May 21st, you need to make sure you are attending Competition Class on Saturday at 9:30am. Â We will be practicing WODs we think are similar to what you may encounter. Â We will also be training in your teams to help you learn to communicate together. Â Finally, you will receive tips and tricks from members who have experience with local competitions.
CrossFit Alloy WOD for 5/13/2015:
Core:
Tabata Mountain Climbers
Gymnastics Skill Work:
150 Squats for Time
MetCon:
AMRAP 15 Minutes:
5 HSPU (Level)
10 Burpees
15 Pullups
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Minutes:
5 HSPU (Raised Target)
7 Burpees
10 Pullups
Brass:
AMRAP 15 Minutes:
5 HSPU (Piked)
7 Burpees
10 Pullups (banded)
Bronze:
AMRAP 15 Minutes:
5 DB Shoulder Press (25/15)
7 Burpees
10 Jumping Pullups
150 air squats for time: 4:11
Steel: 8 rounds plus 5 HSPU’s (with 1 ab mat), 7 burpees and 7 pull-ups (all pull-ups done strict for all rounds).
7 Rounds – Steel
Great wod today and great 5:15a class as always!
I wanted to say thank you to all of you that I have had the opportunity to sweat, coach and probably cus with over the last several months. You all are a great group of athletes and I appreciate very much having been part of such a great community. A special shout out to Wohar and Stacey who constantly push me and inspire me before dawn. While I may be freeing up a spot in the coveted 5:15a class I’m not far and I intend to be in and around the IA community for years to come.
To the Coaches – thanks for embracing me and inspiring me. Matt has assembled a great team, and I really appreciate all you’ve done for me.
And to Matt – From the bottom of my heart, thank you for bringing me in and giving me a crossfit home when I desperately needed one. I will be forever grateful to you and the community … I know that I leave for now a better athlete then I came and I have all of you to thank for that. CHEERS! xoxox d