Latest WOD

Angie for 8/1/2016

It is the first of August, so we are going to kick it off with a benchmark.  Over the last couple of months, we have been building on our volume.  Through WODs like Murph, Mary, and a couple others we created, 100 reps of different movements is nothing to be scared of.  Angie will test your body weight capacity and your mental toughness.  In the beginning, 100 of anything seems like a lot.  But, if you break it down into manageable sets, like 20’s or 10’s, you will find it much easier to work through Angie without becoming discouraged.

CrossFit Alloy WOD for 8/1/2016:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Power Clean (75%)
1 Hang Squat Clean
1 Full Squat Clean

MetCon:
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    75 Pullups
    75 Pushups
    75 Situps
    75 Squats

    Brass:
    For Time:
    75 Pullups (Banded)
    75 Pushups (Box)
    75 Situps
    75 Squats

    Bronze:
    For Time:
    50 Ring Rows
    50 Pushups (Box)
    50 Situps
    50 Squats

  • joed says:

    Platinum: 22:45 with strict pull-ups. Thanks for setting the pace, Tony!

    Drew: Great job with the sub-20 minute time!