Latest WOD

Deadlifts and Muscle Ups for 2/2/2016

By February 1, 20162 Comments

If you plan to attend the cooking school on February 27, please make your payment to complete your reservation asap.  We realize that the sign up sheet says your payment must be in by February 19th.  However, we have had an overwhelming interest and now we have a wait list.  If you have your name on the list just in case you can make it, please either pay or open your spot to someone is definitely going to attend.  Seeing the popularity of this event, we will plan to offer another one soon.

CrossFit Alloy WOD for 2/2/2016:

Gymnastics Skill Work:
Inversion Practice
Continue to get comfortable upside
Work on handstand pushups
Start walking on your hands

MetCon:
4 Rounds for Time:
7 Deadlifts (305/205)
5 Muscle Ups

Mobility:
Banded Shoulder Sequence on the Pullup Rig

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    7 Deadlifts (255/175)
    3 Muscle Ups (may be on the bar) (attempts account)

    Brass:
    4 Rounds for Time:
    7 Deadlifts (225-185/155-125)
    15 Chest to Bar Pullups (may be banded)

    Bronze:
    4 Rounds for Time:
    7 Deadlifts (155-115/105-75)
    10 Jumping Pull-ups

  • Joe DiMenno says:

    Skill work: Handstand walks.

    Steel/Brass: 7:14; Deadlifts at 225 lbs. and 3 Ring Muscle-Ups per round (had to do them one at a time as shoulders needed more time to warm-up). Great job, BG, doing 5 M-U’s per round!