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CrossFit WOD for 5/14/2014 and Olympic Lifting

Announcement:  Memorial Day is coming up on May 26, 2014.  We will be having one WOD that day at 10am.  The WOD will be “Murph” in honor of those who fight for our freedom.  All Industrial Athletics members are invited.  Expect large numbers and a long WOD.  It will be a great time to appreciate what we have a grow our Community.

CrossFit Alloy WOD for 5/14/2014:
For Time:
30, 20 10
Body Weight Back Squats (Pulled from the ground)
3/4 BW Push Press (Pulled from the ground)
Strict Pullups

Note:  Each athlete will be assigned one bar and will be in charge of changing weights.

Post Time to Comments

7:30pm
Olympic Lifting with Dustin Greene

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Note: There will be a 20min cap on this WOD.

    Platinum: As written above.

    Steel:
    For Time:
    30, 20, 10
    3/4 Body Weight Back Squats (Pulled from the ground)
    1/2 BW Push Press (Pulled from the ground)
    Kipping Pullups

    Brass:
    For Time:
    20, 15, 10
    3/4 Body Weight Back Squats (Pulled from the ground)
    1/2 BW Push Press (Pulled from the ground)
    Kipping Pullups or Banded Kipping Pullups

    Bronze:
    For Time:
    20, 15, 10
    1/2 Body Weight Back Squats (Pulled from the ground)
    1/3 BW Push Press (Pulled from the ground)
    Banded Kipping Pullups

  • Crimlaw says:

    Scaling:

    Note: There will be a 20min cap on this WOD.

    Platinum: As written above.

    Steel:
    For Time:
    30, 20, 10
    3/4 Body Weight Back Squats (Pulled from the ground)
    1/2 BW Push Press (Pulled from the ground)
    Kipping Pullups

    Brass:
    For Time:
    20, 15, 10
    3/4 Body Weight Back Squats (Pulled from the ground)
    1/2 BW Push Press (Pulled from the ground)
    Kipping Pullups or Banded Kipping Pullups

    Bronze:
    For Time:
    20, 15, 10
    1/2 Body Weight Back Squats (Pulled from the ground)
    1/3 BW Push Press (Pulled from the ground)
    Banded Kipping Pullups

  • JoeD says:

    Steel: 19:05 but with strict pull-ups. I liked this WOD a lot. It required a good pace and tested endurance. Definitely not a sprint WOD! Body weight of 160 lbs. 3/4 @ 120 lbs and 1/2 @ 80 lbs.

    Good job, Fireman Dave, with the coaching! Welcome back to 6am!

  • JoeD says:

    Steel: 19:05 but with strict pull-ups. I liked this WOD a lot. It required a good pace and tested endurance. Definitely not a sprint WOD! Body weight of 160 lbs. 3/4 @ 120 lbs and 1/2 @ 80 lbs.

    Good job, Fireman Dave, with the coaching! Welcome back to 6am!