June 2016 is HERE!!! Our June 2016 CrossFit Fundamentals Program will start next Monday. Be sure you tell your friend and family.
Now that the three months are over we are excited to see how well you did. Please take a few minutes and fill out our 3 Month Goals Feedback Survey. Much appreciated!
Don’t forget that this Saturday is the Industrial Athletics basketball game. We will be playing at Carnegie Mellon. Be sure you sign up on the main table so that we may put together teams before Saturday. Industrial Athletics will be closed Saturday.
CrossFit Alloy WOD for 6/1/2016:
Olympic Lifting Accessory Work:
Push Jerks:
5, 5, 5, 5, 5
MetCon:
For Time:
Row 1000m
50 KB Swings (2/1.5)
50 Toes to Bar
50 KB Sumo Deadlift High Pulls
50 Situps
50 Pistols
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
40 KB Swings (1.5/1)
40 Toes to Bar
40 KB Sumo Deadlift High Pulls
40 Situps
40 Pistols (progressions)
Brass:
For Time:
Row 1000m
40 KB Swings (1.25/.75)
40 Knees to Elbows
40 KB Sumo Deadlift High Pulls
40 Situps
40 Pistol Progressions
Bronze:
For Time:
Row 750m
35 KB Swings (1/0.5)
35 Hanging Leg Lifts
35 KB Sumo Deadlift High Pulls
35 Situps
35 Walking Lunges
Push Jerk: 155 lbs. x 5 reps (This may be a new PR)
Steel: 18:20 with strict TTB’s and strict “pistols” (no assistance)