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CrossFit Alloy WOD for 6/1/2015

June is here!  The summer is in full swing.  Let’s get outside for some longer runs and use the warm weather to our benefit.  Wednesday will be our “longer” wod this week with more than one 500m Run.

The beginning of June also marks the start of our Strength program for the month.  We start this month with Push Press.  A more explosive movement than our strict shoulder press, the push press involves a quick dip and drive with the hips to start upward momentum on the bar.

CrossFit WOD for 6/1/2015:

Strength:
Push Press
8, 8, 8, 8, 8

MetCon:
As Many Rounds As Possible in 15 Minutes:
6 Pullups
6 Pistols
12 Situps

Post Weight and Rounds to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 15 Minutes:
    4 Pullups
    4 Pistols
    8 Situps

    Brass:
    As Many Rounds As Possible in 10 Minutes:
    6 Pullups (may be assisted)
    6 Lunge Steps
    12 Situps

    Bronze:
    As Many Rounds As Possible in 10 Minutes:
    4 Jumping Pullups
    4 Lunge Steps
    8 Situps

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 15 Minutes:
    4 Pullups
    4 Pistols
    8 Situps

    Brass:
    As Many Rounds As Possible in 10 Minutes:
    6 Pullups (may be assisted)
    6 Lunge Steps
    12 Situps

    Bronze:
    As Many Rounds As Possible in 10 Minutes:
    4 Jumping Pullups
    4 Lunge Steps
    8 Situps

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 15 Minutes:
    4 Pullups
    4 Pistols
    8 Situps

    Brass:
    As Many Rounds As Possible in 10 Minutes:
    6 Pullups (may be assisted)
    6 Lunge Steps
    12 Situps

    Bronze:
    As Many Rounds As Possible in 10 Minutes:
    4 Jumping Pullups
    4 Lunge Steps
    8 Situps