Latest WOD

CrossFit WODs for 4/30/2016

Here we are at the end of another Month.  With May starting tomorrow, we launch into another busy month with local competitions and special events.  Stay tuned for details.

For those competing in the Battle of the Burgh, you need to be attending Competition class to get ready with your team.  We will continue to program partner and team WODs to get used to working out with other people.  Make sure you are signing up in advance.

We will be closed tomorrow for the Pittsburgh Marathon

CrossFit Alloy WODs for 4/30/2016:

9:30am – CrossFit Competition Class

WOD#1
Max Effort Thruster in 7 Min
Each team members must establish a max weight

WOD #2
For Time:
1 Round:
30 Hang Power Cleans (115/75#)
15 Ring Dips
15 Pullups
15 Knees to Elbows
2 Rounds:
21 Hang Power Cleans
12 Ring Dips
12 Pullups
12 Knees to Elbows
3 Rounds:
12 Hang Power Cleans
6 Ring Dips
6 Pullups
6 Knees to Elbows

WOD #3
9 Rounds for Reps:
1 Min Wall Balls (20/14)(10/9)
1 Min 1 Arm KB Snatches (1.5/1)
1 Min Rest
Teams of 3 will Rotate through each Movment