Latest WOD

DU, MU, and Squat Clean Thrusters

Don’t forget that the CrossFit Open WOD is released tomorrow night.  We will be programming the Open WOD as our general programming on Friday.  Saturtday will still be an Open Gym from 9am to noon to accommodate those who cannot make it Friday or Sunday to have their effort judged for submission to the Games website.

CrossFit Alloy WOD for 3/23/2016:

Stregnth:
Front Squats
3, 3, 3, 3, 3

MetCon:
For Time:
90 Double Unders
9 Muscle Ups
9 Squat Clean Thrusters (135/95)
80 Double Unders
8 Muscle Ups
8 Squat Clean Thrusters
70 Double Unders
7 Muscle Ups
7 Squat Clean Thrusters

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    80 Double Unders
    8 Bar Muscle Ups (may be assisted)
    8 Squat Clean Thrusters (115/55)
    70 Double Unders
    7 Bar Muscle Ups
    7 Squat Clean Thrusters
    60 Double Unders
    6 Bar Muscle Ups
    6 Squat Clean Thrusters

    Brass:
    For Time:
    70 Double Unders or 210 Single Unders
    7 Chest to Bar Pullups (may be banded)
    7 Hang Squat Clean Thrusters (95-755/65-55)
    60 Double Unders or 180 Single Unders
    6 CTB Pullups
    6 Hang Squat Clean Thrusters
    50 Double Unders or 150 Single Unders
    5 CTB Pullups
    5 Hang Squat Clean Thrusters

    Bronze:
    For Time:
    150 Single Unders
    7 Jumping CTB Pullups
    7 Clean and Jerk (75/55)
    125 Single Unders
    6 Jumping CTB Pullups
    6 Clean and Jerks
    125 Single Unders
    5 Jumping CTB Pullups
    5 Clean and Jerks

  • dameka says:

    Oh the thrusters are coming!!

    Fun morning with the boys of 6:15. Thanks Joe for challenging my belief in myself. Good things to come.

    Front Squat – 85-105-120-135(f)2 130(f)2

    Wod – Brass 65# 11:01 squat clean thrusters/red

  • joed says:

    First, thanks for joining us at 6:15 am Demeka! Keeping coming and we’ll teach you handstand walks!

    Front Squat: 185 lbs. (3 reps)

    Steel: Can’t recall the time but guessing around 13 minutes. On the 1st round, I did 50 D-U’s in a row! I believe that is a PR for me. For all rounds, I did bar muscle-ups strict (unbanded).

  • joed says:

    Double check my time on this WOD and it looks like I was just over 17 minutes. Glad there was a 20 minute time cap!