Latest WOD

500m Run and Deadlifts for 8/28/2015

We want to thank everyone who took time to fill out our latest survey on Programming, Coaches, and Community Events.  The information and feedback has been very helpful in helping us plan for the next few months.  One of the most common responses was a request for more mobility.  A new goal will be to add mobility into the end of classes more than one time a week.  For today, we continue our weekly mobility before the workout.

CrossFit Alloy WOD for 8/28/2015:

Mobility:
Workout Preparation
Foam Roll the following:
Hips
Quads
IT Bands
Hamstrings
Calves

MetCon:
3 Rounds for Time:
Run 500m
25 Deadlifts (185/125)

Post Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    Run 500m
    25 Deadlifts (155/105)

    Brass:
    3 Rounds for Time:
    Run 500m
    25 Deadlifts (135-115/95-75)

    Bronze:
    3 Rounds for Time:
    1 Road Sprint
    20 Deadlifts (95-75/65-55)