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CrossFit Alloy WOD for 8/4/2014 and Fundamentals

The August CrossFit Fundamentals Course starts today.  The course consists of 5 classes, each for 1 hour.  The classes meet M/W/F of this week and M/W of next week.  Each CrossFit Fundamentals Participant may come to either the 6am or the 5:30pm class.  Each Participant must complete all 5 classes in a row.  Once complete, each Participant will be able to join the regular CrossFit class on a 3-day a week pass for the remainder of the month.  If you sign up in advance for September by the end of your Fundamentals classes, you will receive a discount.  Ask you coach for more details.

For those in our regular CrossFit Class, we start a new strength training program in August.  More details to come on Wednesday.  For now, make sure you record your overhead squat weight .

CrossFit Alloy WOD for 8/4/2014:

Strength:
Overhead Squat
8, 8, 8
Note:  Bar may be pulled from a rack or the ground.  A Squat Snatch DOES NOT count for the first rep.

MetCon:
For Time:
Row 1000m
then . . .
3 Rounds:
25 Push Press (75/55)
50 Double Unders

Post Weight and Time to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    then . . .
    3 Rounds:
    15 Push Press (75/55)
    30 Double Unders

    Brass:
    For Time:
    Row 1000m
    then . . .
    3 Rounds:
    15 Push Press (55/35)
    30 Double Unders or 90 Single Unders

    Bronze:
    For Time:
    Row 750m
    then . . .
    3 Rounds:
    15 Push Press (55/35)
    75 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    then . . .
    3 Rounds:
    15 Push Press (75/55)
    30 Double Unders

    Brass:
    For Time:
    Row 1000m
    then . . .
    3 Rounds:
    15 Push Press (55/35)
    30 Double Unders or 90 Single Unders

    Bronze:
    For Time:
    Row 750m
    then . . .
    3 Rounds:
    15 Push Press (55/35)
    75 Single Unders

  • JoeD says:

    Focused on form this morning for OHS. Worked up to 75 lbs. for 8 reps.

    Steel/Brass: 9:14 Push Presses at 75 lbs. for 15 reps per round with 90 single-unders per round.

  • JoeD says:

    Focused on form this morning for OHS. Worked up to 75 lbs. for 8 reps.

    Steel/Brass: 9:14 Push Presses at 75 lbs. for 15 reps per round with 90 single-unders per round.