Latest WOD

Deadlifts, Pullups, and Box Jumps for 9/9/2015

The signup sheet is out for Kickball.  We were going to start on Saturday October 3rd around 1pm.  However, after speaking with some members, a morning start seemed to be the better option.  So, we will start around 10:00am.  This will be a friend and family event, so everyone is welcome.  Please sign up so we can create teams.  You must sign up by September 18th.  If you are bringing someone, please add them to the list so that we can put him/her on a team as well.

CrossFit Alloy WOD for 9/9/2015:

Strength:
Back Squats
3, 3, 3, 3, 3

MetCon:
AMRAP 15 Min:
10 Deadlifts (275/185)
10 Pullups
10 Box Jumps (24/20)

Mobility after WOD

Post Weight and Rounds to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 15 Min:
    10 Deadlifts (225/155)
    10 Pullups
    10 Box Jumps (24/20)

    Brass:
    AMRAP 15 Min:
    8 Deadlifts (185-155/125-105)
    8 Pullups (banded)
    8 Box Jumps (24/20)

    Bronze:
    AMRAP 15 Min:
    8 Deadlifts (135-115/95-75)
    8 Ring Rows
    8 Box Jumps (20/short box)