Latest WOD

Double Unders and Snatches for 5/31/2016

Thank you to everyone who came out yesterday to participate in Murph.  It was a wonderful time.  The integration of our members with the military and first responders was a great time.  We can’t wait to do it again next year.

This is the last day of May 2016.  June will launch our summer programming schedule.  We will see more skillful movements (think Double Unders, Handstand Push-ups, and Pistols).  Also, our strength programming will change as we add some tempo work and more.

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CrossFit Alloy WOD for 5/31/2016:

Core:
For Time:
50 Partner Wall Ball Situp Tosses

MetCon:
With a Continuous Running Clock for 12 Min:
1 Min: Double Unders
1 Min: Snatches (95/65)
2 Min: Double Unders
2 Min: Snatches
3 Min: Double Unders
3 Min: Snatches

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    With a Continuous Running Clock for 12 Min:
    1 Min: Double Unders
    1 Min: Snatches (75/55)
    2 Min: Double Unders
    2 Min: Snatches
    3 Min: Double Unders
    3 Min: Snatches

    Brass:
    With a Continuous Running Clock for 12 Min:
    1 Min: Single Unders
    1 Min: Snatches (75/55)
    2 Min: Single Unders
    2 Min: Snatches
    3 Min: Single Unders
    3 Min: Snatches

    Bronze:
    With a Continuous Running Clock for 12 Min:
    1 Min: Singel Unders
    1 Min: HP Snatches (55/35)
    2 Min: Single Unders
    2 Min: HP Snatches
    3 Min: Single Unders
    3 Min: HP Snatches