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. We will be practicing WODs we think are similar to what you may encounter. We will also be training in your teams to help you learn to communicate together. 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