Latest WOD

CrossFit Alloy WOD for 5/5/2014

Great job to all of our athletes who ran in the Marathon yesterday.  Our cheering section saw most of you.  You all did really well and made us proud.

Please send you thoughts and prayers to Coach Mary Christian today as she undergoes surgery on her back.  Her absence will be felt and we hope to have her back soon.

If you have not already done so, please go to MindBody Online and create an account.  We will be using these accounts for class sign in, especially if you have a punch card.

May will mark the start of a new strength program at Industrial Athletics, the Home of CrossFit Alloy.  Each month, we will concentrate on improving strength through 2 different lifts.  Today, we start with Back Squats.

CrossFit Alloy WOD for 5/5/2014:

MetCon:
As Many Rounds as Possible in 10 Min:

10 Toes to Bar
10 Pistol squats
20 Double Unders

Strength:

Back Squats
10, 10, 10

Post Rounds and Weight to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 10 Min:
    8 Toes to Bar
    8 Pistol squats
    16 Double Unders

    Brass:
    As Many Rounds as Possible in 10 Min:
    8 Toes to Bar or Knees to Elbows
    8 Pistol squats (May be assisted)
    16 Double Unders or 45 Single Unders

    Bronze:
    As Many Rounds as Possible in 10 Min:
    8 Hanging leg raises
    8 Pistol Squats (may be assisted) or Air Squats
    45 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 10 Min:
    8 Toes to Bar
    8 Pistol squats
    16 Double Unders

    Brass:
    As Many Rounds as Possible in 10 Min:
    8 Toes to Bar or Knees to Elbows
    8 Pistol squats (May be assisted)
    16 Double Unders or 45 Single Unders

    Bronze:
    As Many Rounds as Possible in 10 Min:
    8 Hanging leg raises
    8 Pistol Squats (may be assisted) or Air Squats
    45 Single Unders