Latest WOD

CrossFit Alloy WOD for 6/16/2015

We will be sticking with our skill and core work for the month.  Our goal is to help everyone establish his/her toes to bar.  The skill work this month has been dedicated to kipping toes to bar work.  The core work has been dedicated to strengthening the core enough to lift your feet to the bar.  Remember, doing this work once a week will not necessarily get you stronger over the short term.  Take what we are showing you in class and do it on a regular basis.

CrossFit Alloy WOD for 6/16/2015:

Core:
Alternate Tabata Side Plank for 4 Minutes
then . . .
100 Situps

MetCon:
For Time:
40 Pullups
20 Overhead Squats (135/95)
30 Pullups
15 Overhead Squats (135/95)
20 Pullups
10 Overhead Squats (135/95)

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Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    30 Pullups
    20 Overhead Squats (95/65)
    20 Pullups
    15 Overhead Squats (95/65)
    10 Pullups
    10 Overhead Squats (95/65)

    Brass:
    For Time:
    30 Pullups (banded)
    15 Overhead Squats (75/55)
    20 Pullups
    10 Overhead Squats (75/55)
    10 Pullups
    5 Overhead Squats (75/55)

    Bronze:
    For Time:
    30 Ring Rows
    15 Overhead Squats (55/35)
    20 Ring Rows
    10 Overhead Squats (55/35)
    10 Ring Rows
    5 Overhead Squats (55/35)

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    30 Pullups
    20 Overhead Squats (95/65)
    20 Pullups
    15 Overhead Squats (95/65)
    10 Pullups
    10 Overhead Squats (95/65)

    Brass:
    For Time:
    30 Pullups (banded)
    15 Overhead Squats (75/55)
    20 Pullups
    10 Overhead Squats (75/55)
    10 Pullups
    5 Overhead Squats (75/55)

    Bronze:
    For Time:
    30 Ring Rows
    15 Overhead Squats (55/35)
    20 Ring Rows
    10 Overhead Squats (55/35)
    10 Ring Rows
    5 Overhead Squats (55/35)