Latest WOD

Double Unders, Toes to Bar, and Snatches for 9/1/2015

Happy first day of September 2015.  Reminder that we will be closed next Monday for Labor Day.  Make sure you mark your calendars for Kick Ball on October 3rd.  We will have a sign up sheet out soon, so make sure you start forming your teams.

We start our strength program today.  We will be rotating through squats, presses, and deadlifts in 5, 3, 1 rep schemes over the next several months.  We will spend 3 weeks on each individual movements, give ourselves a week break, and start again.

CrossFit Alloy WOD for 9/1/2015:

Strength:
Back Squat
5, 5, 5, 5, 5

MetCon:
As Many Rounds as Possible in 16 Minutes:
50 Double Unders
20 Toes to Bar
7 Hang Power Snatches (115/75)

Post Weight and Rounds to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 16 Minutes:
    35 Double Unders
    12 Toes to Bar
    5 Hang Power Snatches (115/75)

    Brass:
    As Many Rounds as Possible in 16 Minutes:
    30 Double Unders or 90 Single Unders
    12 Hanging Leg Raises
    5 Hang Power Snatches (95/55)

    Bronze:
    As Many Rounds as Possible in 16 Minutes:
    75 Single Unders
    15 Situps
    5 Hang Power Snatches (75-55/55-35)