Latest WOD

Box Jumps, Dips, and Squats for 3/2/2016

We are only a couple days away from CrossFit Open WOD 16.2.  If you are signed up for the Open, be sure to taper back your training as you prepare for Friday’s WOD.  CrossFit will be announcing the new WOD tomorrow night and we will be programming it again on Friday.

Today’s WOD might feel a little familiar.  Very similar to last Wenesday, you will want to compare your scores.  Did the slight change in movements change your score significantly?  Did it expose a weakness?  If so, perhaps you want to make it a goal over the next 3 months to improve on that weakness.

CrossFit Alloy WOD for 3/2/2016:

Stregnth:
Back Squat
1, 1, 1, 1, 1, 1, 1

MetCon:
3 Rounds for Time:
20 Box Jumps (24/20)
15 Ring Dips
10 Back Squats (155/105)

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    17 Box Jumps (24/20)
    10 Ring Dips (red band)
    10 Back Squats (135/95)

    Brass:
    3 Rounds for Time:
    15 Box Jumps (24/20)
    10 HR Push-ups (knees)
    10 Back Squats (95-75/65-55)

    Bronze:
    3 Rounds for Time:
    15 Box Jumps (20/short box)
    10 Push-ups (knees)
    10 Back Squats (55/35)

  • joed says:

    Back Squat: 250 lbs. for 1 rep

    Steel: 6:50; all ring dips done unbroken without a band.

  • joed says:

    Enjoyed working out at 6:30 pm! Great to see some old friends and even some folks who make morning appearances from time to time.