Latest WOD

Ring Dips, Pullups, and Cleans for 8/18/2015

By August 17, 20154 Comments

This Saturday is a cookout at Industrial Athletics.  We will have a partner/team WOD at 10:00am.  Once completed, we will break out the food and eat.  These are pot-luck style, so plan to bring your favorite food or drink (may be adult beverages) to share.  If you have friends or family curious this “CrossFit thing” you do, bring them along.  They can see one of our workouts and then participate in the feast while they get to know our wonderful Community.  All we ask is that you sign up on the main table.  This is NOT an attendance requirement.  It simply helps us plan for the number of people coming and what food to expect.

There will be no NOON Class today.  We will be participating in the Fittsburgh Fitness Fair downtown in Market Square from 12pm to 3pm.  If you are downtown, stop by and say hello.

CrossFit WOD for 8/18/2015:

Mobility:
Banded Lunge Stretch
Lying Groin Stretch with Plate
Foam Roll:  Hip Flexor, Quads, Hamstrings, IT Bands

MetCon:
As Many Rounds As Possible in 15 Minutes:
21 Ring Dips
15 Chest to Bar Pullups
9 Hang Power Cleans (185/125)

Post Rounds to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 15 Minutes:
    15/12 Ring Dips (may use red band)
    10 Chest to Bar Pullups
    7 Hang Power Cleans (155/105)

    Brass:
    As Many Rounds As Possible in 15 Minutes:
    15 Hand Release Pushups (may be from knees)
    10 Pullups (may be banded)
    7 Hang Power Cleans (135-115/95-65)

    Bronze:
    As Many Rounds As Possible in 15 Minutes:
    12 Pushups (may be from knees)
    9 Jumping Pullups
    6 Hang Power Cleans (95-75/65-55)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 15 Minutes:
    15/12 Ring Dips (may use red band)
    10 Chest to Bar Pullups
    7 Hang Power Cleans (155/105)

    Brass:
    As Many Rounds As Possible in 15 Minutes:
    15 Hand Release Pushups (may be from knees)
    10 Pullups (may be banded)
    7 Hang Power Cleans (135-115/95-65)

    Bronze:
    As Many Rounds As Possible in 15 Minutes:
    12 Pushups (may be from knees)
    9 Jumping Pullups
    6 Hang Power Cleans (95-75/65-55)

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