Skip to main content
Latest WOD

CrossFit Alloy WOD for 10/18/2014 and Yoga

Our 2014 Industrial Athletics Halloween Party is next week.  Make sure you are putting together a great costume.  In order to help us make sure we order enough food, please sign up.  We will be asking for $10/person at the door.

10:00am – CrossFit Competition Class

Skill:
Handstand Walks

MetCon:
5, 4, 3, 2, 1
Deadlifts (335/225)
Bench Press (225/155)
Muscle Ups

11:00am – Regular CrossFit Class

Alternating EMOM for 10 Minutes
Minute 1:  5 Front Squats (155/105)
Minute 2:  6 Chest to Bar Pullups

12:30pm – Yoga with Janna

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above for 11am WOD.

    Steel:
    Alternating EMOM for 10 Minutes
    Minute 1: 5 Front Squats (115/75)
    Minute 2: 6 Chest to Bar Pullups

    Brass:
    Alternating EMOM for 10 Minutes
    Minute 1: 5 Front Squats (95/65)
    Minute 2: 6 Chest to Bar Pullups (may be assisted)

    Bronze:
    Alternating EMOM for 10 Minutes
    Minute 1: 5 Front Squats (75/55)
    Minute 2: 6 Jumping Pullups