Latest WOD

Front Squats for 3/15/2016

We start two new lifts this week.  After a nice rest last week from the heavy lifts, we move on to Push Press and Front Sqauts this week.  We will start this week with Front Squats and Push Press will come later in the week.  We start with 5 reps of each.  You will look to achieve a new 5 reps max weight for each lift.  Make sure you compare your weight to last time we did this last fall.  See if you PR.

CrossFit Alloy WOD for 3/15/2016:

Stregnth:
Front Squats
5, 5, 5, 5, 5

MetCon:
AMRAP 15 Min:
30 Double Unders
15 Pushups
15 Toes to Bar
15 Box Jumps (24/20)

Post Weight and Rounds to Comments

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 15 Min:
    20 Double Unders
    10 Pushups
    10 Toes to Bar
    10 Box Jumps (24/20)

    Brass:
    AMRAP 15 Min:
    20 Double Unders or 60 Single Unders
    10 Pushups (knees)
    10 Hanging Leg Raises
    10 Box Jumps (24/20)

    Bronze:
    AMRAP 15 Min:
    45 Single Unders
    7 Push-ups (knees)
    7 Lying Leg Raises
    7 Box Jumps (20/short box)