Latest WOD

Double Unders, Clean and Jerks, and Rowing for 8/13/2015

By August 12, 20153 Comments

If you haven’t done so already, make sure you sign up to attend our Cookout on Saturday the 22nd.  Friends and family are welcome to attend to see what the workouts look like, enjoy the food, and meet your friends at the gym.

The Push Jerk is back for the second week of the month.  Last week we tested some endurance with sets of 8.  Today, we start to test brute strength.  Increase your weight, but make sure you maintain a tight core while locking out the bar overhead.

New Survey for you to provide us with feedback:  https://www.surveymonkey.com/r/3WTZCTW

CrossFit Alloy WOD for 8/13/2015:

Strength:
Push Jerk
5, 5, 5, 5, 5

MetCon:
Every Minute on the Minute for 15 Minutes:
Min 1:  40 Double Unders
Min 2:  8 Clean and Jerks (135/95)
Min 3:  Row 10 Calories

Post Weight to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders
    Min 2: 6 Clean and Jerks (135/95)
    Min 3: Row 10 Calories

    Brass:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders or 20 Tuck Jumps
    Min 2: 6 Clean and Jerks (115-95/75-65)
    Min 3: Row 7 Calories

    Bronze:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 15 Tuck Jumps
    Min 2: 6 Clean and Jerks (75-55/55-35)
    Min 3: Row 5 Calories

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders
    Min 2: 6 Clean and Jerks (135/95)
    Min 3: Row 10 Calories

    Brass:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders or 20 Tuck Jumps
    Min 2: 6 Clean and Jerks (115-95/75-65)
    Min 3: Row 7 Calories

    Bronze:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 15 Tuck Jumps
    Min 2: 6 Clean and Jerks (75-55/55-35)
    Min 3: Row 5 Calories

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders
    Min 2: 6 Clean and Jerks (135/95)
    Min 3: Row 10 Calories

    Brass:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 25 Double Unders or 20 Tuck Jumps
    Min 2: 6 Clean and Jerks (115-95/75-65)
    Min 3: Row 7 Calories

    Bronze:
    Every Minute on the Minute for 15 Minutes:
    Min 1: 15 Tuck Jumps
    Min 2: 6 Clean and Jerks (75-55/55-35)
    Min 3: Row 5 Calories