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CrossFit WOD for 6/29/2015

We are winding down June.  July starts on Wednesday.  With every month comes new things at Industrial Athletics.  The July 2015 Fundamentals Program starts next Monday.  We will start a new strength program next week. We will also have a new strength complex and new test strength for this month.

If you have a friend or family member who wants to start CrossFit, our Fundamentals Program is the best way to do it:  http://industrial-athletics.com/2015/06/17/july-2015-crossfit-fundamentals-program/

CrossFit Alloy WOD for 6/29/2015:

Accessory Work:
50 Reps for Time of any of the following:
Ring Dips
Banded Ring Dips
Ring Dips with Feet on the Box
Hand Release Pushups
Pushups
Knee Pushups

MetCon:
As Many Reps as Possible in 8 Minutes:
Shoulder Press (115/75)
50 Double Unders every time you drop the bar
Rest 4 Minutes
As Many Reps as Possible in 8 Minutes:
Hang Power Cleans (185/125)
30 Air Squats every time you drop the bar

Post Reps for each lift to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (95/65)
    50 Double Unders every time you drop the bar (attempts count)
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (155/105)
    30 Air Squats every time you drop the bar

    Brass:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (75/55)
    30 Double Unders every time you drop the bar (Attempts Count) or 60 Single Unders
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (135-115/95-75)
    20 Air Squats every time you drop the bar

    Bronze:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (55/35)
    40 Single Unders every time you drop the bar
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (95-75/65-55)
    15 Air Squats every time you drop the bar

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (95/65)
    50 Double Unders every time you drop the bar (attempts count)
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (155/105)
    30 Air Squats every time you drop the bar

    Brass:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (75/55)
    30 Double Unders every time you drop the bar (Attempts Count) or 60 Single Unders
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (135-115/95-75)
    20 Air Squats every time you drop the bar

    Bronze:
    As Many Reps as Possible in 8 Minutes:
    Shoulder Press (55/35)
    40 Single Unders every time you drop the bar
    Rest 4 Minutes
    As Many Reps as Possible in 8 Minutes:
    Hang Power Cleans (95-75/65-55)
    15 Air Squats every time you drop the bar