Latest WOD

CrossFit Alloy WODs for 7/2/2016

Saturdays are starting early these days with Yoga at 8am.  We brought Yoga back last week and loved it.  So, we will continue to offer it as long as interest is there.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
E2MOM:
Front Squats
3, 3, 3, 3, 3 (85%)

WOD #2:

AMRAP 14 Min:
70 Double Unders
7 Ring Muscle Ups
7 Snatches (155/105)

WOD #3:
8x Short Sprints

11:00am – Regular CrossFit Class

For Time:
50 Wallballs (20/14#)(10/9′)
50 Box Jumps (24/20″”)
50 Snatches (75/55#)
25 Chest to Bar Pullups
25 Push-ups
25 Wallballs
25 Box Jumps
25 Snatches
10 Chest to Bar Pullups
10 Push-ups