Skip to main content
Latest WOD

DU, Squats, and Push Press for 4/6/2016

We are trying a different format of WOD today.  This format was recently posted on the CrossFit Mainsite and we are really interested in trying it.  As the WOD progresses, the rounds increase, but the number of reps per round decreases.  The WOD consists of a cardio movements, basic body weight moments, and fast lift.  We predict that if you scale properly, you will be out of breath from the start and stay that way for the duration.  Get ready to get comfortable with being uncomfortable.

CrossFit Alloy WOD for 4/6/2016:

Core:
For Time:
60 Med Ball Sit-up Tosses

MetCon:
For Time:
1 Round:
100 Double Unders
50 Squats
25 Push Press (95/65)
2 Rounds:
60 Double Unders
30 Squats
15 Push Press
3 Rounds:
40 Double Unders
20 Squats
10 Push Press

Cashout:
Lying Wall Squat

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 4 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel
    For Time:
    1 Round:
    80 Double Unders
    40 Squats
    20 Push Press (95/65)
    2 Rounds:
    40 Double Unders
    20 Squats
    10 Push Press
    3 Rounds:
    20 Double Unders
    10 Squats
    5 Push Press

    Brass:
    For Time:
    1 Round:
    240 Signle Unders
    40 Squats
    20 Push Press (75/55)
    2 Rounds:
    120 Single Unders
    20 Squats
    10 Push Press
    3 Rounds:
    60 Single Unders
    10 Squats
    5 Push Press

    Bronze:
    For Time:
    1 Round:
    100 Single Unders
    40 Squats
    20 Push Press (55/35)
    2 Rounds:
    75 Single Unders
    20 Squats
    10 Push Press
    3 Rounds:
    50 Single Unders
    10 Squats
    5 Push Press

  • Avatar joed says:

    Just me and Tony at 6:15 am today. Although arriving as the “Man of Steel”, Tony convinced me that we should both do Platinum. So, we did.

    Great job, Tony! Thanks for the encourgagement.

    Platinum/RX: 22:20 Did a combined total of 340 D-U’s this morning. Has to be a record number of D-U’s in one WOD.

  • Avatar Carol Persin says:

    I really liked the format of today’s WOD! Nice programming Matt.

  • Avatar Industrial Athletics CrossFit Alloy says:

    Thanks Carol Persin