Latest WOD

Fronts Squats and Double Unders for 4/18/2016

April is half over and that means the next CrossFit Fundamentals Course is right around the corner.  It will start on May 2nd.  The Fundamentals Class is 5 classes long designed to introduce participants to the lifts and skills needed to start CrossFit.  It meets at 6am and 5:30pm on Monday/Wednesday/Friday of the first week of the month and Monday/Wednesday of the second week.  We had a fantastic Fundamentals Class in April.  Let’s keep it up in May.

CrossFit Alloy WOD for 4/18/2016:

Gymnastics Skill:
Kipping Pullup Skill on a Box
Then . . .
Tabata Pullups/Ring Dips

MetCon:
Partner
2 Rounds For Time:
30 Front Squats (95/65#)
100 Double Unders
20 Front Squats (115/75#)
100 Double Unders
10 Front Squats (135/95#)
100 Double Unders
*Partners must do an equal amount of work

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Partner
    2 Rounds For Time:
    30 Front Squats (75/55#)
    100 Double Unders
    20 Front Squats (95/65#)
    100 Double Unders
    10 Front Squats (115/75#)
    100 Double Unders
    *Partners must do an equal amount of work

    Brass:
    Partner
    2 Rounds For Time:
    20 Front Squats (75/55#)
    300 Single Unders
    20 Front Squats (95/65#)
    300 Single Unders
    10 Front Squats (115/75#)
    300 Single Unders
    *Partners must do an equal amount of work

    Bronze:
    Partner
    2 Rounds For Time:
    20 Front Squats (55/35#)
    200 Single Unders
    20 Front Squats (75/55#)
    200 Single Unders
    10 Front Squats (95/65#)
    200 Single Unders
    *Partners must do an equal amount of work