Latest WOD

CrossFit WOD for 5/15/2015

Reminder:  Yoga is cancelled for this Saturday, May 17, 2014.

CrossFit Alloy WOD for 5/15/2015:

MetCon:
For 12 minutes, complete the following for total reps;
1 Minute Double Unders
1 Minute Alternating one-arm Kettlebell Snatches (1.5/1)
2 Min Double Unders
2 Min KB Snatches
3 Min Double Unders
3 Min KB Snatches

Strength:
Push Press
5, 5, 5, 5

Post Reps and Weight to Comments

Join the discussion 6 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders
    1 Minute Alternating one-arm Kettlebell Snatches (1.25/0.75)
    2 Min Double Unders
    2 Min KB Snatches
    3 Min Double Unders
    3 Min KB Snatches

    Brass:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders or Single Unders
    1 Minute Alternating one-arm Kettlebell Snatches (1/0.5)
    2 Min Double Unders or Single Unders
    2 Min KB Snatches
    3 Min Double Unders or Single Unders
    3 Min KB Snatches

    Bronze:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders or Single Unders
    1 Minute Alternating one-arm Kettlebell Snatches (0.75/0.25
    2 Min Double Unders or Single Unders
    2 Min KB Snatches
    3 Min Double Unders or Single Unders
    3 Min KB Snatches

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders
    1 Minute Alternating one-arm Kettlebell Snatches (1.25/0.75)
    2 Min Double Unders
    2 Min KB Snatches
    3 Min Double Unders
    3 Min KB Snatches

    Brass:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders or Single Unders
    1 Minute Alternating one-arm Kettlebell Snatches (1/0.5)
    2 Min Double Unders or Single Unders
    2 Min KB Snatches
    3 Min Double Unders or Single Unders
    3 Min KB Snatches

    Bronze:
    For 12 minutes, complete the following for total reps;
    1 Minute Double Unders or Single Unders
    1 Minute Alternating one-arm Kettlebell Snatches (0.75/0.25
    2 Min Double Unders or Single Unders
    2 Min KB Snatches
    3 Min Double Unders or Single Unders
    3 Min KB Snatches

  • JoeD says:

    Basically Bronze: 472, but here is the breakdown: 380 single-unders, 23 double-unders (all in Round 3) and 69 KB snatches at 26 pounds. I need to go light with any single arm work (especially with the right side).

    Push Press: 105 lbs. Good work, Grant, with the form!

    Cashed out with some handstand work-out, ring dips and toes to bar.

  • JoeD says:

    Basically Bronze: 472, but here is the breakdown: 380 single-unders, 23 double-unders (all in Round 3) and 69 KB snatches at 26 pounds. I need to go light with any single arm work (especially with the right side).

    Push Press: 105 lbs. Good work, Grant, with the form!

    Cashed out with some handstand work-out, ring dips and toes to bar.

  • Jake says:

    Steel – 415 reps

    Push Press – 175 lbs for 5RM (PR)

  • Jake says:

    Steel – 415 reps

    Push Press – 175 lbs for 5RM (PR)