Latest WOD

Clean and Jerks and Wallballs for 1/25/2016

There are a lot of things going on over the next several weeks/months. For starters, there is a competition this weekend in New Castle.  It is a partner competition.  Mel and Rachel will be competing together and Matt and BG will be competing together.  Since this is such a small competition and not many of us are competing, IA will stay open on its normal schedule.  If you are interested in coming to watch, let us know, we will give you more details.

Today’s WOD is about the volume.  150 Wall balls is a lot and certainly going to leave most of us sore.  However, getting out of our comfort zone is what CrossFit is all about:  Becoming comfortable with being uncomfortable.  Scale accordingly, but pick a scale that has more reps than you are comfortable with.

CrossFit Alloy WOD for 1/25/2016:

Core:
Tabata Situps

MetCon:
3 Rounds for Time:
10 Clean and Jerk (135/95)
50 Wall Balls (20/14)(10/9)

Mobility:
Foam Roll:
Hips
Quads
IT Bands

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    10 Clean and Jerk (115/75)
    40 Wall Balls (20/14)(10/9)

    Brass:
    3 Rounds for Time:
    7 Clean and Jerk (95/65)
    35 Wall Balls (20/14)(10/8)

    Bronze:
    3 Rounds for Time:
    7 Clean and Jerk (75/55)
    30 Wall Balls (14/10)(9/8)