Latest WOD

CrossFit WOD and Olympic Lifting for 8/21/2015

By August 20, 20152 Comments

Last reminder, tomorrow is our summer’s cookout.  We will start at 10am.  The WOD will be a partner or team WOD.  Once we are finished working out, we will fire of the grill and cook.  Make sure you bring your appetite and your favorite food or drink to share.  You must sign up by the end of today.  We will not cap the number of people who can attend, but we need to know how many to expect so that we can plan the workout.  Bring friend and family to see what we do and meet our Community.

While you should be writing down all of your weights, times, reps, rounds, etc., make sure you write down your max weight today.  We will be working on percentages next week.

CrossFit Alloy WOD for 8/21/2015:

Strength:
Squat Cleans
1, 1, 1, 1, 1, 1, 1

MetCon:
4 Rounds for Time:
10 Deadlifts (135/95)
7 Overhead Squats (135/95)
4 Power Snatches (135/95)

Post Weight and Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    10 Deadlifts (115/75)
    7 Overhead Squats
    4 Power Snatches

    Brass:
    4 Rounds for Time:
    10 Deadlifts (95-75/65-55)
    7 Overhead Squats
    4 Power Snatches

    Bronze:
    4 Rounds for Time:
    10 Deadlifts (55-35)
    7 Overhead Squats
    4 Power Snatches

  • Avatar JoeD says:

    Squat Clean: 155 lbs. (1 rep)

    Brass: 10:47 (85 lbs.) for 5 rounds. Did all OHS for each round unbroken.