Skip to main content
Latest WOD

CrossFit Alloy WOD for 9/22/2014

By September 21, 20148 Comments

We would like to thank everyone who made time to come out yesterday and cheer on our teams in the partner competition.  It is always so great to see our members come out to support us and cheer us on as we give our all in representation of our gym.

Don’t forget that we will be heading to James Street Gastropub this Saturday for an Industrial Athletics social event.  Because of seat limitations, you need to sign up in advance by Wednesday.  The restaurant is asking us for a head count soon.

This is the final week of September’s strength program.  Make sure you write down your max lifts.  You may have the opportunity to use this number in a Platinum Plus WOD coming soon.

CrossFit Alloy WOD for 9/22/2014:

Strength:
Hang Squat Snatch
1, 1, 1, 1, 1, 1, 1

MetCon:
3 Rounds for Time:
50 Squats
7 Bar Muscle Ups
10 Sumo Deadlift Highpulls (95/65)

Post Weight and Time to Comments

Join the discussion 8 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    40 Squats
    5 Bar Muscle Ups (may use a band)
    7 Sumo Deadlift Highpulls (95/65)

    Brass:
    3 Rounds for Time:
    40 Squats
    5 Chest to bar pullups (may use a band)
    7 Sumo Deadlift Highpulls (75/55)

    Bronze:
    3 Rounds for Time:
    30 Squats
    5 Jumping Pullups
    7 Sumo Deadlift Highpulls (55/35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    40 Squats
    5 Bar Muscle Ups (may use a band)
    7 Sumo Deadlift Highpulls (95/65)

    Brass:
    3 Rounds for Time:
    40 Squats
    5 Chest to bar pullups (may use a band)
    7 Sumo Deadlift Highpulls (75/55)

    Bronze:
    3 Rounds for Time:
    30 Squats
    5 Jumping Pullups
    7 Sumo Deadlift Highpulls (55/35)

  • JoeD says:

    Hang Squat Snatch: 100 lbs.

    Platinum: Hit the 10 minute cap before finishing. Completed everything except the last set of 10 sumo dead lift high pulls. Started doing bar muscle-ups without a band but had to use the BLUE band for later sets.

  • JoeD says:

    Hang Squat Snatch: 100 lbs.

    Platinum: Hit the 10 minute cap before finishing. Completed everything except the last set of 10 sumo dead lift high pulls. Started doing bar muscle-ups without a band but had to use the BLUE band for later sets.

  • Jake says:

    Hang Snatch 1RM – 135lbs (PR!)

  • Jake says:

    Hang Snatch 1RM – 135lbs (PR!)

  • Rafa says:

    Hang Snatch – 165
    RX – 6:19

  • Rafa says:

    Hang Snatch – 165
    RX – 6:19