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CrossFit WOD and Olympic Lifting for 7/3/2015

We will have CrossFit classes today at 9am and 4:30pm.  There will be no cap on the classes.  Tomorrow is the 4th of July and we will be closed.  Come today to get a work workout and plan to take tomorrow to spend time with friends and family.

CrossFit Alloy WOD for 7/3/2015:

Accessory Work:
40, 35, 30, 30, 35, 40
Double Under Work
Rest as needed between rounds.
Attempts Count
If you do not have Double Unders do 2x the single unders and/or work on Double Unders.  If you are proficient with Double Unders, do half as many Triple Unders and/or work on Triple Unders.

MetCon:
As Many Rounds as Possible in 12 Minutes:
4 Muscle Ups
6 Pushups
10 Squats

Post Rounds to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 12 Minutes:
    2 Muscle Ups or 2 Ring Dips and 4 Pullups
    6 Pushups
    10 Squats

    Brass:
    As Many Rounds as Possible in 12 Minutes:
    4 Chest to Bar pullups (may be banded)
    6 Pushups
    10 Squats

    Bronze:
    As Many Rounds as Possible in 12 Minutes:
    2 Banded Pullups
    6 Pushups
    10 Squats

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 12 Minutes:
    2 Muscle Ups or 2 Ring Dips and 4 Pullups
    6 Pushups
    10 Squats

    Brass:
    As Many Rounds as Possible in 12 Minutes:
    4 Chest to Bar pullups (may be banded)
    6 Pushups
    10 Squats

    Bronze:
    As Many Rounds as Possible in 12 Minutes:
    2 Banded Pullups
    6 Pushups
    10 Squats

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 12 Minutes:
    2 Muscle Ups or 2 Ring Dips and 4 Pullups
    6 Pushups
    10 Squats

    Brass:
    As Many Rounds as Possible in 12 Minutes:
    4 Chest to Bar pullups (may be banded)
    6 Pushups
    10 Squats

    Bronze:
    As Many Rounds as Possible in 12 Minutes:
    2 Banded Pullups
    6 Pushups
    10 Squats