This Sunday, Open Gym will be closed as we open Industrial Athletics to the CrossFit and Law Enforcement Community of Pittsburgh. We will be hosting “Paul.” This is a hero WOD for Paul Sciullo, a Pittsburgh Police officer killed on April 4, 2009. He was a CrossFitter at CrossFit Pittsburgh. After his death, CrossFit Pittsburgh created a hero WOD for him based on his badge number. We will start at 9:30am on Sunday. All are welcome.
CrossFit Alloy WOD for 3/29/2016:
Stength:
Front Squats
1, 1, 1, 1, 1
MetCon:
EMOM 15 Min:
Min 1: Row 15 Cals
Min 2: 40 Ski Jumpers
Min 3: 15 Toes to Bar
Post Weight to Comments
Scaling:
Platinum: As written above
Steel:
EMOM 15 Min:
Min 1: Row 12/10 Cals
Min 2: 30 Ski Jumpers
Min 3: 10 Toes to Bar
Brass:
EMOM 15 Min:
Min 1: Row 10/8 Cals
Min 2: 30 Ski Jumpers
Min 3: 10 Hanging Leg Raises
Bronze:
EMOM 15 Min:
Min 1: Row 8/6 Cals
Min 2: 20 Ski Jumpers
Min 3: 10 Lying Leg Raises
1 Rep Front Squat: 225 lbs. PR (Thanks for pushing me, John! My previous one rep and 3 rep front squat was 185 lbs. Big jump for Joe D!)
WOD: Platinum (all TTB done strict). Round 5 was tough.
Nice PR JOE!!! That’s a beautiful thing.
1 RM Front Squat – 152 (a big 2# PR!) I enjoyed lifting with Mel and Courtney and EVERYONE at the 4:30.
WOD: Steel (8 TTB Round 5) otherwise … complete I liked this wod.