Latest WOD

CrossFit WOD, but no Olympic Lifting for 6/24/2015

The regular CrossFit class this Saturday at 11am will be a team/partner wod.  The size of the teams will depend on the number of people who attend.

We are finishing June’s strength program this week.  We have worked our way up to single reps.  Today, it is time to lift some heavy back squats.

Today is also this month’s Industry WOD.  Every month we do “The Industry” WOD on the last Wednesday of the month.  This allows us to track progress of our metabolic conditioning over the short term.  Every month we test our progress to move heavy things with the test strength.  We use this WOD to see our progress over a longer workout with a number of different elements.

CrossFit Alloy WOD for 6/24/2015:

Strength:
Back Squat
1, 1, 1, 1, 1, 1, 1

MetCon:
“The Industry”
For Time:
40 Cal Row
40 Cleans (135/95)
40 Box Jumps (30/24)
40 Wall Balls (20/14)(10’/9′)
40 CTB Pullups
80 Double Unders

Post Weight and Time to Comments

CANCELLED:  Olympic Lifting with Greene Barbell Club

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Calories
    30 Power Cleans (135/95)
    30 Box Jumps (30/24)
    30 Wall Balls (20/14)(10’/9′)
    30 Chest to Bar Pullups
    60 Double Unders

    Brass:
    For Time:
    Row 30 Calories
    30 Power Cleans (115/75)
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)(10’/8′)
    30 Pullups (may be banded)
    60 Double Unders or 180 Single Unders

    Bronze:
    For Time:
    Row 30 Calories
    30 Power Cleans (95-75/65-55)
    30 Box Jumps (20/short box)
    30 Wall Balls (14/10) (9’/8′)
    30 Pullups (may be banded or jumping)
    150 Single Unders